Medicine or exercise ball is a weighted ball used for strength training and rehabilitation. It’s pretty versatile. You can incorporate this into your fitness program and create varying exercises to tone and shape your body. In today’s post, we’ve listed down 4 easy medicine ball exercise that will tone, sculpt and shape up your body:
Lunge with Overhead Press
Want a toned, shapelier tush? The lunge with overhead press tones the butt, hips and legs. It also builds arms and shoulder strength!
Stand up straight, keep your feet together. Grab the medicine ball and put it in front of your chest with both hands. Engage your abdominal muscles. Pull the ball in with your abs and take a step forward with your right foot. Now, lower your hips but keep your upper body perpendicular to the floor. Put your weight on your right foot for stability. Then, lift the medicine ball over your head. Maintain the position for several seconds. Now bring the medicine ball back towards your chest. Step your left leg forward to go back to the starting position. Do around 5 to 6 reps before switching to stepping with your left foot. Complete at least two sets.
The Seated Medicine Ball Trunk Rotations
This is a great exercise to tone the abdominal muscles and arms. To do the seated medicine ball trunk rotation, sit on the floor. Keep your knees bent and your feet together. The feet should lay flat on the floor. Hold the medicine ball close to your body. Do not bend your back. It should be straight and upright. Now, rotate your torso to one side. Keep the ball close to you as you move. Hold the position for a few seconds then switch to the other side. Do two sets of 10 to 12 reps.
Overhead Medicine Ball Chops
The overhead medicine ball chops engaged the back, butt and hip muscles. It helps tone the glutes and legs! This exercise also tones the shoulders and arms.
Stand with your feet hip-width apart. Grab the medicine ball and put it in front of your chest. Your palms should be facing each other while the elbows are pointing downwards to the floor. With your head facing forward and your back pin straight, engage the abdominal muscles. Hinge the upper body forward at your hips. With your outstretched hands put the ball between your legs. Then slowly hold the ball back up over your head. Do two sets of 10 to 12 reps.
The Standing Lift
The standing lift is an excellent way to sculpt the abdominal muscles, tone the shoulders and arms. To do the standing lift, stand up straight. Keep your feet apart with the left foot forward. Now, hold the medicine ball with your hands. Rotate your arms to the right so the ball rests low on your right hip. Slowly, hold the ball above your left shoulder then bring the ball back down to your right hip. During these movements, do not move your core. Now switch to the other side. Do ten to twelve reps before switching to the other side.