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The Best Medicine Ball Exercises

Some medicine balls come solid and others you can get with handles cut out of them these are usually referred to as double grip medicine balls. Most modern day medicine balls are made from rubber, the older style ones tend to be made from a leather and seem to be alot bigger in diameter.

This picture shows a typical double grip medicine ball. These are particularly useful for medicine ball exercises such as the chop and russian twists.

The price range varies and cost around $50 for a 4kg one, the heavier they are the more expensive they get.

Generally medicine balls come in all different sizes and weights. If your buying your own you can either get them individually or they can be bought as a set.

A typical price for a 3kg ball would be in the $30 range.

Here are some great medicine ball exercises for developing core strength

The Chop

Start Position: Hold medicine ball with your arms extended overhead.

In one continuous motion bring the ball down in front of you like you are chopping wood.

You will have to bend at your knees to complete this.
Return to starting position and repeat.

A great exercise for developing the whole of your body focusing on your legs and abdominal muscles.

Sit Ups

1. Start position: Lie back onto floor or bench with knees bent and hands straight over your chest. Hold a medicine ball during the exercise. Head should be in a neutral position with a space between chin and chest.


2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.


3. Return to start position.
Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

One of the best medicine ball exercises for developing the abdominal muscles as it allows you to use extra resistance increasing the intensity.

Russian Twists

1. Stand with feet hip-width apart.


2. Hold medicine ball with both hands and arms only slightly bent.


3. Swing ball over to the right hip and forcefully swing ball forward and around towards the left side. Reverse back in the opposite direction.


Keep the stomach drawn in to maximize proper usage of muscle.

A great exercise for working the oblique's, which is the area at the sides of your body, often referred to as love handles.

There are many other medicine ball exercises out there and others could involve using a weights bench or even better a stability ball to put even more focus on your core muscles.

Building core strength is important to help with your posture and strength when performing other exercises.

200 Rep Medicine Ball Workout

The below video show a great example of a medicine ball routine that will help you build core strength and stability.

 
www.Muscle-Building-Coach.com

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