I "enjoy" using the medicine ball at the gym and finally broke down and bought one for home. Figured it would be a great way to work out when I'm watching some TV or a movie. I usually use an 8 lb ball but opted for 10 lbs since "I'll grow into it." Yikes, there is a big difference in 2 lbs when you are doing Russian Twists. Oh well, I'll grow into it.
As my series of posts have been focusing on core work. I thought I'd review some great exercises that strengthen your core using a medicine ball.
- Basic crunch - Lay on the floor with your knees bent at 90 degrees. Do crunches holding the ball at your chest with both hands.
- Russian Twist - Sit on the floor, knees bent about 90 degrees. Beginners can leave their feet on the floor. As you advance raise one foot, then keep both feet off the ground. With your body in a V-shape and holding the ball out in front of you, twist your upper body in one direction touching the ball to the ground near your hip, then twist in the other direction. Tips...keep your back straight, abs engaged and slower the movement the better.
- Toe crunches - Laying on the ground, bring your legs up straight in the air. Hold the ball with both hands and arms straight at chest level. Lift your shoulders off the floor aiming to touch the ball with your toes. Hold at the top position for a few second and back down. To further challenge yourself, do 10 reps as described and then a quick 10 pulses without letting your shoulders touch the floor. Feel the burn.
- Downward chop - Stand with feet hip width apart. Holding the ball with both hands over your head. Slightly bend your elbows and knees. As you slowly squat, bring your arms over your head and in front of your body towards one side. Your arms should end up outside by your left foot if you twisted left. Return to starting position and repeat on the other side. You can do this move like chopping wood and winging the ball down between your legs and not to the side. Tips...keep back straight and abs contracted.
- Side chop - Kneel with knees about shoulder width apart. Hold the ball with both hands above your right shoulder. Bring the ball across your body and down to the outside of your left knee. Bring it back across your body and back to the starting position. To fatigue your muscles, do one set on your left then switch to your right.
- Push ups - Put one hand on the floor and the other on top of the medicine ball. Do a push up and then while in the push up position transfer the ball (by rolling) to the other hand. Keep passing the ball back and forth between push ups.
- Planks - Put both hand on one medicine ball and hold a plank position. The instability of the ball adds and added challenge to your core. If you want to really challenge yourself, use two medicine balls (one in each hand). Then do push ups lowering your body until elbows are at 90 degree angles.
There are a number of medicine ball exercises that can be done with a partner. Explore the many ways to challenge your core using a medicine ball. It's an inexpensive tool to add to your workout room.
Enjoy the ride,
Sheri
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