10 Exercises You Can Do With A Medicine Ball To Get Every Muscle In Your Body In Shape

Medicine balls are believed to have originated from an invention made by Hippocrates thousands of years ago. These days, medicine balls are enormous, firm rubber balls that range in weight from 2 pounds all the way up to more than 20 pounds. It is said that the physician gave his patients animal skins that had been packed with heavy things and instructed them to use them to aid in their recovery from injuries. Here are going to examine kind of best medicine ball exercises can used to body muscle shape.

In addition, because of its adaptability, this idea has withstood the test of time and maintained its power. Strength, stamina, and balance are all things that can be tested with a medicine ball. Other advantages? They are not pricey and are simple to put away.

We have compiled a list of 10 medicine ball workouts that are sure to test every part of your body.

Best Medicine Ball Exercises - medicine ball

Start With Twenty Minutes Routine.

Before beginning this workout, you should get warmed up for around ten minutes by walking quickly or walking in place. Either of these options is acceptable. After you have been working on these routines for a while, you should begin using a medicine ball that is heavier so that you may continue to push your strength and endurance to the limit.

For a no-frills, full-body workout, combine at least five of the routines listed below and do them in a circuit for a total of twenty minutes.

1.  Mountains Climber Exercise.

Mountain climbers are a great exercise for getting the blood pumping because they work the entire body and are made more challenging by the use of a medicine ball.

Directions To Do Exercise:

  1. Assume a plank position with the medicine ball under your hands. Continue holding this position for the desired amount of time.
  2. Drive your right knee up toward your chest while keeping the rest of your back and neck in a straight position. Extend it, and then quickly bring your left knee up to your chest. Make sure you keep your core engaged throughout the entire exercise.
  3. Continue for another thirty seconds while going as quickly as you can while still maintaining good form. Take a break for thirty seconds. It will be repeated twice more.

2. Squat With The Arms Overhead

Squats with your hands behind your head involve more of your core, particularly your lower back, and present a greater challenge to your stability than traditional back squats. By holding the medicine ball over your head, you are also exercising the muscles in your upper back, shoulders, and arms. Because this variation of the squat will require a different range of motion from you, you need to pay extra attention to the form you’re using.

Directions To Do Exercise:

  1. Maintain a standing position with your feet slightly wider than shoulder-width apart and the medicine ball held in a vertical position directly above your head during the entire exercise.
  2. Squat down by bending your knees and bringing your hips back as if you were going to sit in a chair. This is the beginning of the squat position. When your thighs are parallel to the ground, you should pause the exercise and make sure your knees are not bending inward.
  3. On the ascent, drive your weight through your heels and clench your glutes at the apex of the movement.
  4. Complete three sets of twelve reps each.

3. Circles Exercises.

A great shoulder burner, circles will test your abilities. To maximize its effectiveness, the maneuver should be performed carefully and with complete command.

Directions To Do Exercise:

  1. Maintaining a shoulder-width stance and an overhead medicine ball grip, stand with your feet slightly wider than shoulder-width apart.
  2. Maintain a firm core as you start moving your arms in a clockwise direction while they are outstretched, “drawing” a circle from the beginning to the conclusion. You should rotate your trunk to accommodate the movement, but you should maintain your feet still.
  3. Repeat eight to ten revolutions in one direction, then switch and repeat the same number of revolutions in the opposite way (counterclockwise this time). 
  4. Complete 3 sets.

4. A Russian Twist

Best Medicine Ball Exercises - Russian twist

Abs exercises are an essential component of any good workout. To get the most out of this exercise, you should be sure to twist your complete torso to each side.

Directions To Do Exercise:

  1. You should be seated with your legs extended in front of you at a 45-degree angle, with your feet resting on the ground. Hold the medicine ball in front of you with your arms extended at shoulder height.
  2. While maintaining your core stability and rotating your body, move the medicine ball to your right side and bring it as close to the ground as possible.
  3. To the center you must return. It will be repeated on the left.
  4. Complete three sets of ten repetitions each, for a total of twenty.

5. Side Lunge Exercise.

It is just as vital to work movement from side to side as it is to work movement from front to back, which is why a lateral lunge is such a terrific exercise to integrate into your routine.

Directions To Do Exercise:

  1. Maintain a stance with your feet slightly wider than shoulder-width apart while bringing the medicine ball up to your chest.
  2. Make a significant step to the right side of your body. As soon as your foot touches the ground, you should go into a one-legged squat position by bending your right knee and sitting your hip back. Maintain the straight position of your left leg.
  3. Apply pressure to the inside of your right foot and bring your body back to the starting position.
  4. Complete three sets of ten repetitions on each side.

6. Pushups Workout

Throwing in some pushups with a medicine ball adds a whole new level of difficulty to an already difficult exercise. When you do this exercise with a medicine ball, you’ll be able to get a good stretch all the way through your chest. You can also quickly reverse this maneuver by lowering yourself to your knees. This is always an option.

Directions To Do Exercise:

  1. To begin, assume the pushup position, but instead of letting your right hand rest on the ground, put a medicine ball underneath your right hand. You can widen your elbow stance more than they would normally in a typical pushup, but you should watch out that your back doesn’t round and that your neck stays in a neutral position.
  2. Carry out a single pushup. 
  3. Repeat the last step while rolling the medicine ball to your left hand.

7. Single-Leg Deadlift.

Deadlifts performed with one leg at a time not only test your stability but also isolate one leg at a time, which can help you address any imbalances you might have.

Directions To Do Exercise:

  1. You should be standing with your feet together and holding the medicine ball in front of you at a right angle.
  2. While maintaining a tiny bend in your right knee, bend forward at the hips to bring your torso closer to the ground. At the same time, stretch your left leg behind you in a straight line. Make sure that your neck is neutral, that your back is straight, that your core is firm, and that your hips are square to the ground.
  3. As soon as your torso is perpendicular to the ground, you should return to the upright position.
  4. Complete three sets of ten repetitions on each side.

8. Superman Exercise.

This workout appears to be easy, but it actually works your glutes and lower back quite effectively. The difficulty level increases as you add the weight of a medicine ball to your upper body.

Directions To Exercise:

  1. Position yourself so that you are lying on your stomach with your arms extended above your head while holding a medicine ball. Direct your toes toward the wall that is behind you. It is important that your neck maintains its natural position throughout this action.
  2. By contracting your abdominal muscles and using the muscles in your back and buttocks, raise your upper body and legs off the ground as far as you can.
  3. After pausing for one second at the peak, proceed back down to the beginning.
  4. Carry out three sets of ten repetitions each.

9. Slams Exercise.

Medicine ball slams are a form of cardio exercise in addition to being used to increase power and strength. They are a one-two punch. This is the exercise in which you should make use of a heavier medicine ball if you have access to one.

Directions To Do Exercise:

  1. Maintain a standing position with your feet spaced out to the width of your shoulders and the medicine ball held just above your head.
  2. While maintaining your arms straight out in front of you, bend over at the hips and try to bash the medicine ball as hard as you can into the ground.
  3. Gather the medicine ball into your hands and move back to the beginning position.
  4. Carry out three sets of ten repetitions each.

10. A Toe Touch Exercise

Best Medicine Ball Exercises - toe touch exercise

Finish off with additional abdominal exercises, increasing the difficulty of the toe touch as you go.

Directions To Do Exercise:

  1. Position yourself so that you are lying on your back with your arms and legs outstretched and the medicine ball in your hands.
  2. Lifting your arms and legs straight up to meet over your mid-body while engaging your core and crunching upward to ensure they connect is a great core exercise.
  3. Bring yourself back up to the starting position slowly. Carry out 12 to 15 repetitions.


Carry out these ten exercises with a medicine ball to improve your flexibility, tone your muscles, and build your general strength.

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