What You Need?
Medicine ball – 3-10 lbs Choose a ball that is not too heavy but heavy enough to slow your motion.
What You Should Aim For?
Aim for accuracy and better coordination and not how many reps or sets you are able to do at one go.
Reps Per Set
Start with 5-10 reps per set. Once you get the hang of the exercises, you can go up to 10-15 reps per set.
Duration
Start with 10 minutes of medicine ball exercise every alternate day. Once you grow more comfortable, increase the duration to 20-45 minutes every alternate day. Now, let’s get into action.
22 Effective Medicine Ball Exercises And Benefits
I have categorized the medicine ball exercises into exercises for the abs, glutes and legs, arms and shoulders, chest and back, and full body medicine ball exercises. Let me first tell you how to get a flat tummy with medicine ball exercises.
Medicine Ball Exercises For A Flat Tummy/Toned Abs
1. Overhead Slam
Starting Position
Hold a medicine ball. Stand with your feet shoulder-width apart, and the knees slightly bent.
Steps To Do Overhead Slam
Repetitions
Repeat 10 more times to complete a set.
Duration
5 mins
Precaution
Make sure to bend your knees just slightly and not squat. Keep your shoulders relaxed and core engaged.
2. Medicine Ball Crunch
Starting Position
Lie on your back. Lift your legs at a 90-degree angle with the floor, and hold a medicine ball overhead.
Steps To Do
Repetitions
Do 5 reps initially and gradually increase it to 10 reps.
Duration
5 mins
Precaution
Do not rush. Take your time to learn to keep your legs straight and steady while you crunch. Take care of your neck and keep it relaxed.
3. V-Up
Starting Position
Lie flat on your back and hold the medicine ball overhead. Keep your legs extended, and core engaged.
Steps To Do
Repetitions
10 reps to complete a set.
Duration
7 mins
Precaution
Keep your legs and arms straight as you get up to form the “V”.
4. Straight Leg Sit-Up
Starting Position
Lie flat on your back and hold the medicine ball with both your hands.
Steps To Do
Repetitions
10 reps to complete a set.
Duration
7 mins
Precaution
Do not take your legs beyond where your hips are and keep them straight.
5. Split Push-Up Knee Tuck
Starting Position
Assume the push-up position with your legs placed a little wider than hip-width apart. Keep your right palm on top of a medicine ball.
Steps To Do
Repetitions
5 reps to complete a set.
Duration
8 mins
Precaution
When you assume the push-up position, do not point your elbows outward. Keep them in a neutral position where they are neither facing outward nor too close to the body.
6. Medicine Ball Russian Twist
Starting Position
Sit on the floor. Keep your knees flexed, and feet flat on the ground. Hold the medicine ball with both your hands.
Steps To Do
Repetitions
10 reps to complete a set.
Duration
4 mins
Precaution
Do not put your feet down on the ground.
Medicine Ball Exercises For The Hips And Legs
7. Medicine Ball Burpees
Starting Position
Stand with your feet hip-width apart and hold a medicine ball near your chest with both your hands.
Steps To Do
Repetitions
10 reps to complete a set.
Duration
8 mins
Precaution
Make sure you squat properly and balance your body before jumping back on your feet.
8. Single Leg Hip Bridge
Starting Position
Lie flat on your back. Keep your right knee flexed, right foot on top of a medicine ball, and your left leg extended. Keep your hands on your side, with the palms flat on the floor.
Steps To Do
Repetitions
10 reps to complete a set.
Duration
8 mins
Precaution
Do not push your hips up with the help of your palms. Do not drop your pelvison any side.
9. Single Leg Squat
Starting Position
Hold the medicine ball with both your hands close to your chest. Stand with your feet hip-width apart, and knees slightly bent.
Steps To Do
Repetitions
10 reps to complete a set.
Duration
8 mins
Precaution
Do not flex your knees outward while squatting.
10. Medicine Ball Sumo Squat
Starting Position
Stand with your feet wider than hip-width apart, and the toes pointing out. Hold the medicine ball in front of you with both hands.
Steps To Do
Repetitions
10 reps to complete a set.
Duration
9 mins
Precaution
Control your movement. Do not rush. You can also do a partial squat, but keep your back straight.
Medicine Ball Exercises For The Arms And Shoulders
11. Shoulder Press
Starting Position
Stand with your feet hip-width apart. Hold a medicine ball (slightly heavy) in front of you with both your hands.
Steps To Do
Repetitions
15 reps to complete 1 set.
Duration
5 mins
Precaution
Use a medicine ball that is not too heavy to lift but heavy enough to work your arm and shoulder muscles.
12. Medicine Ball Bicep Curl
Starting Position
Stand with your feet hip-width apart and hold the medicine ball (heavier in weight) in front of your chest with both your hands.
Steps To Do
Repetitions
20 reps to complete a set.
Duration
8 mins
Precaution
Keep your shoulders relaxed and core engaged when you do this exercise.
13. Medicine Ball Tricep Extension
Starting Position
Stand with your feet hip-width apart (or sit on a chair), hold the medicine ball, and extend your arms overhead. Keep your core engaged.
Steps To Do
Repetitions
15 reps to complete a set.
Duration
8 mins
Precaution
Keep your arms close to your ears.
14. Figure-8 Scoop
Starting Position
Stand with your feet wider than shoulder-width apart. Hold the medicine ball near your chest with both hands. Keep your shoulders relaxed.
Steps To Do
Repetitions
10 reps to complete a set.
Duration
10 mins
Precaution
Keep your back straight when you lunge.
Medicine Ball Exercises For The Chest And Back
15. Medicine Ball Superman
Starting Position
Lie face down on the floor or a mat. Hold a medicine ball with both hands. Keep your arms extended in the front.
Steps To Do
Repetitions
10 reps to complete 1 set.
Duration
7 mins
Precaution
Talk to your doctor before doing this exercise if you have back pain.
16. Medicine Ball Push-Up
Starting Position
Assume the push-up position. Keep your palms close and on top of a medicine ball.
Steps To Do
Repetitions
5 reps to complete 1 set. You can do 2 sets or increase the number of reps.
Duration
8 mins
Precaution
Do not keep your palms too far away.
17. Sit-Up With Chest Press
Starting Position
Lie flat on your back. Hold the medicine ball in front of your chest with both hands. Keep your knees slightly bent.
Steps To Do
Repetitions
10 reps to complete 1 set.
Duration
8 mins
Precaution
Do not rush. Take your time to learn how to do this exercise to avoid injuries.
18. Catch And Overhead Throw
Starting Position
Stand in front of a wall with your feet hip-width apart. Hold a medicine ball with both your hands overhead.
Steps To Do
Repetitions
15 reps to complete 1 set.
Duration
12 mins
Precaution
Stand close enough to the wall so that you can catch it.
Medicine Ball Full-Body Exercises
19. Lunge With Twist
Starting Position
Stand with your feet hip-width apart, shoulders relaxed, and core engaged. Extend your arms forward and hold a medicine ball with both your hands.
Steps To Do
Repetitions
10 reps to complete 1 set.
Duration
8 mins
Precaution
Avoid doing this exercise if you have a recent knee injury.
20. Squat Press Throw
Starting Position
Stand with your feet hip-width apart and hold the medicine ball in your hands.
Steps To Do
Repetitions
15 reps to complete a set.
Duration
12 mins
Precaution
Step away as you throw the ball up so that you don’t get hit by it.
21. Rock And Roll Up
Starting Position
Lie flat on the floor with the knees flexed and feet flat on the floor. Hold the medicine ball with the arms fully extended overhead.
Steps To Do
Repetitions
5 reps to complete 1 set.
Duration
10 mins
Precaution
Do not rush. Take your time to do this exercise.
22. Power Cross Chop
Starting Position
Stand with your feet wider than hip-width apart and hold a medicine ball in front of your chest.
Steps To Do
Repetitions
10 reps to complete 1 set.
Duration
7 mins
Precaution
Lunge properly and lower your body with your knee almost touching the floor. Is a slam ball the same as a medicine ball? Check out the infographic below for some trivia on medicine balls. No. As slam balls have thicker surfaces, they are perfect for intense exercises such as high-impact throwing exercises. Conversely, medicine balls have significantly thinner rubber, leather, or plastic surfaces. Which is better: kettlebell or medicine ball? Kettlebell. A kettlebell workout is versatile, targets multiple muscle groups at the same time, and burns more calories than medicine ball exercises. What is the difference between a medicine ball and a wall ball? Wall balls are larger and softer than medicine balls and are intended to be thrown at walls.
