Maximize Your Exercise with these Medicine Ball Activities

Maximize Your Exercise with these Medicine Ball Activities

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Still searching for the optimal exercise routine for toning your body? Stuck sifting through the many workouts without finding the right one? Well, if you wish to amp up your exercise game and reap fast results then grab yourself a medicine ball. They are affordable and just about the only tool you’ll need to achieve your fitness goals in no time. The magic in medicine balls is in their ability to activate your full body. As a result, they will help you sculpt a tighter, more toned, and tougher body.

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From your arms to your abs and everything in between, maximize your exercise with these medicine ball activities!


Side-to-Side Slam

This simple-to-do but hard-working activity targets your abs and legs predominantly. It’s one of the go-to core exercises you can perform with a medicine ball. It will help you get you beach body ready quicker than ever. Begin by sitting on the floor. Bend your knees, keep your feet flat on the ground, and lift the ball to your chest. Crunch your abs tightly and lift your legs until they are off the floor, almost at a 90-degree angle. To perform this exercise, twist your torso to the right and tap the ball on the ground next to your hip. Twist back up to starting position and repeat the process towards the left. You’ve just completed 1 rep! Just go for another 19 and feel the fat burn away.

Medicine Ball Boat Rock

This one is another legs-in-the-air, ab crunching exercise. Composure is key to getting this one right. Mastering it will improve your balance and coordination. To perform it, begin sitting on the floor. Place your medicine ball in between your ankles and hold it there with your legs and feet. Use your arms to reach towards your legs until your legs are off the ground and you are balancing on your behind. Suck in your abs tightly. Shift your weight to one side until your one ‘cheek’ is off the ground. Allow your knees to turn as you rock slightly. Now quickly rock towards the other side and you will have completed a rep. Keep this going for 20 reps as quickly as you can. Do your best to not fall over! Bear in mind that these exercises can cause back troubles. Try these exercises to strengthen your back.

Triceps Press Matrix

And now for the upper body! This exercise will leave your arms feeling tougher than ever. Get onto your knees and keep them shoulder width apart. Keep your toes pointed out behind you. Grab your medicine ball and hold it at your chest. Tighten your abs and lean back (keep your spine straight here!) Now bring your body back up to starting position while extending your arms over your head. Lower the ball behind your head by bending your elbows. Extend your arms up and back into starting position as you start repeating the lean. That’s 1 rep! Do this for up to 15 reps at a time.

Split Push-Up Knee Tuck

This is quite an advanced exercise. It is harder to execute than a push-up but will yield way better results. If a fit upper body is what you are after then be sure to perform this activity. Position yourself as if you are about to do a push-up. Keep your feet wider than your hip-width. Use your right hand to grab the medicine ball and hold it. Adjust your knees if you are finding this difficult. Lower your body while maintaining your balance. Extend your arms after you have completed lowering yourself. As you do this, bend your left knee across your chest. Step back into starting position and repeat the process on the other side. Do 15 reps on either side if possible!

There you have it! The best ways to maximize your exercise with the help of a medicine ball. What’s so great about these activities is that you can do them from the comfort of your own home. Combine these exercises with healthy foods and you will be well on your way. Click here for some examples of great foods you should be eating. So, what are you waiting for? Grab your own medicine ball and start toning today!


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