One way to help you lose weight is to use a medicine ball for strength exercises. It burns fat fast and improves your metabolism. Try using one of these medicine ball exercises on your next workout and enjoy it’s astounding health benefits.
1. Squat to Overhead Press Knee Lifts
Start in a squat position and hold the ball directly in front of your chest. Next, extend your knees as you lift your right knee up towards your right shoulder, simultaneously lifting the ball overhead. Bend back to the squat position and repeat on your left side.
2. Mountain Climbers
Slow this movement down perform slow and controlled, alternating knee pulls towards your chest or ball. Or eliminate the ball and place your hands on the ground in high plank position for added balance and stability. Drive your knees towards the ball as quickly as you can to get your heart rate up and core firing.
3. Seated Toss
Take a seat facing a sturdy wall and place a medicine ball in your hands. Lift your feet off the ground into a relaxed V-up position, but with your shins parallel to the floor. While keeping your back and feet off the ground, throw the ball against the wall. The ball should rebound directly into your hands.
4. Medicine Ball Sit Ups
Sit facing each other – with your feet on the inside of your partner’s legs. Take the medicine ball and lower down back onto the ground holding it overhead. Come forward, by crunching your abs and pass the ball to your partner. Your partner then performs the exercise.
5. Reverse Med Ball Plank
From the high plank position with feet on the ball, bring right knee into chest, carefully place it back on the ball, then bring left knee in. Continue to alternate as quickly as possible, maintaining balance throughout.
6. Medicine Ball Twists
Hold the ball with both hands and sit on the floor with knees bent at 90 degrees. Option to keep your feet flat on the floor or raise them up off the floor to make it more challenging. Slowly and controlled, twist your body to your right, then twist to the left. Each twist counts as one rep.
7. Front Lunge Pass Under
Hold the ball at your chest and stand with your feet together. Take a wide step forward with your left foot and lower into a lunge. As you lower, pass the ball from your right hand to your left under your left thigh. Press through your left heel to quickly return to standing, grabbing onto the ball with both hands. Repeat on the other side.
Laying flat on back with feet on the ground, crunch up while holding medicine ball.
9. Medicine Ball Single Leg Deadlift
Holding a medicine ball, stand with your feet shoulder-width apart and toes pointing straight ahead. Lift your left leg behind you so you are balancing on the right. This is your starting position. Slowly lower the medicine ball towards the ground as you bend at your hips. Extend your left leg straight out behind you and if you need to, slightly bend at the right knee.
10. Spider-Man Medicine Ball Push-Up
Begin in plank position with right hand on top of medicine ball and left hand on the ground.
Keeping core engaged, bend elbows and lower toward floor, drawing right elbow toward right knee. Press back up and repeat on opposite side for second rep, rolling ball over to position under left hand and drawing left knee to left hand as you lower down. Continue alternating sides.