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.

Sources