What are the best exercises to do with a medicine ball? The exercises on this list are very popular and each uses a three to five pound medicine ball. You can purchase a medicine ball and workout in the comfort of your own home, instead of going to a gym.
This list features the best medicine ball exercises. Have a medicine ball workout you think works the best? Vote it up below.
Sitting on the floor with your knees bent and feet flat, hold the ball to your chest. Tighten your abs and begin to lift your legs so they almost form a 90 degree angle. Turn your torso to the left and touch the ball to the floor near your left hip. Pull it back to your chest and rotate to the right.Reps: 10 per side
Targets: upper and lower legs, lower back, abdomen, hips, sides
Holding the ball to your chest and standing with your feet hip-width apart, step with your left leg into a side lunge while scooping the ball down and to the outside of the left thigh. Straighten your right side while pressing into your right heel. Reach the ball over your head and quickly reverse the lunge.Reps: 15 each side
Targets: butt, abdomen, thighs, hips, lower back, legs
Front Lunge Pass Under
Holding the ball at your chest and standing with your feet placed together, take a wide step forward with your left foot and begin to lower into a lunge position. Pass the ball from your right hand to your left, moving it under your left thigh. Quickly return to a standing position and grab the ball with both hands. Repeat the process on the other side.Reps: 10 on each side
Targets: biceps, triceps, upper and lower back, thighs, hips, butt
Lying face down with your arms and legs extended in an "X" position, extend your spine, lift your chest and thighs off the floor and roll the ball under your right hand. Roll the ball to your left arm and catch it with your left hand, then quickly pass it back to the right hand. Keep going back and forth and keep your torso tight.Reps: 20 in a row
Targets: biceps, triceps, upper and lower back, chest, thighs, hips