Medicine ball exercises are a popular form of workout that can be used to sculpt and tone the arms, shoulders, back, core and more.
They are also a common tool used in physical therapy to aid in stabilization and recovery. As a popular piece of fitness equipment that can be used to enhance workouts at home, medicine ball exercises can help build strength and stamina while sculpting the upper body.
The best medicine ball exercises
Try these five medicine ball exercises to target the arms and shoulders while working the core and lower body:
1) Circle squat
Circle squats are a great lower body exercise that can strengthen the glutes and hamstrings.
You’ll also get your heart rate up, making medicine ball exercises a great addition to any cardio or strength-training routine. Since circle squats are a low-impact medicine ball exercise, you can protect your joints while staying fit.
How to do Medicine Ball Circle Squat Exercise:
- Stand with your feet hip-width apart and place a weighted ball near your right hip.
- Swing the ball over your head and to the left, stepping sideways with your left leg.
- Bring the ball back to the right, allowing it to circle between your legs as you squat.
- The ball should be just above the floor under its circle.
- Step back to standing position with your left leg and repeat on the opposite side.
2) Wood chopper
When you have a weighted medicine ball, you can do wood chops to target the abs and obliques.
To get more out of this basic exercise, try this modified medicine ball exercise. It stabilizes the lower body as you twist, meaning more emphasis is placed on the core than just the upper body.
How to move the wooden helicopter?
- Stand with your feet wider than shoulder-width apart, holding a medicine ball in both hands.
- While squatting, drive your hips back while maintaining a neutral spine and drive the ball out of your left hip.
- As you stand back, keep your knees and hips forward and swing the ball diagonally up and over your right shoulder.
3) Squat and swing
Squats and swings are a great medicine ball exercise that sculpts the entire body. It engages the glutes, hips, thighs, arms and core as you move from side to side. If you’re just starting out or still warming up, use a light medicine ball. If you’re up for more intensity, go for a heavier one.
How to squat and swing?
- Stand holding medicine balls in both hands.
- Swing the medicine ball between the knees and side squat.
- Lower your hips until thighs are parallel to the floor and knees are behind toes.
- Step back to start as you swing the medicine ball overhead. Repeat the same procedure on the other side.
4) Tricep extension
This medicine ball exercise is similar to the traditional arm extension with dumbbells. As you extend your arms, toss the ball to your workout partner. Explosive movements, such as those involving medicine balls, are great for building arm and shoulder strength and hand-eye coordination. You can do this medicine ball exercise with a partner sitting next to you.
How to do tricep extension?
- From standing or sitting, engage your abs.
- Extend your arms overhead so they frame your ears, and bend your elbows to lower the ball behind your head until the elbows make a 90-degree angle.
- Squeeze the triceps to straighten your arms and return to an overhead position.
5) Curl and press
Medicine ball curls and presses are a two-part move that targets the biceps, shoulders and lats. While doing this medicine ball exercise, you will also work the abs while maintaining an upright spine.
How to do the curl and press move?
- Stand or sit up straight, holding the medicine ball in your right hand.
- Curl the arm into a bicep curl while balancing the ball in your hands.
- Push the arm at the top of the movement and return it to its starting position.
- Repeat the movements several times.
With so many medicine ball exercises to choose from, you can easily incorporate a medicine ball into your workout and use it to work multiple body parts.
When performing any medicine ball exercise, focus on proper form and technique to avoid injury both during exercise and daily activities. Also remember that you don’t need a gym membership or weights to get a good overall workout; Your home has everything you need.