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The medicine ball may not be the first equipment people will consider when working out but you might be surprised to find that you can get plenty of benefits from it. As a matter of fact, working with a medicine ball can help increase the strength of your core muscles as well as build muscle power over time.

And you know what the best part is? You’re working out several muscle groups all at the same time! Working out with a medicine ball also helps you balance your energy levels and can help you do common tasks such as lifting, bending, and moving perfectly.

So what exercises can you do with a medicine ball?


This medicine ball workout targets your arms, thighs, back, and hips. It is basically the same as body squats but with a slight twist. In this exercise, you will be holding your medicine ball and raise it above your right shoulder then bring it down towards your left foot. The motion here resembles that of when you’re cutting a log with an ax. Do 15 reps of this exercise on one side before switching to the other side.

Squat to Press

Squats are great for your hamstrings, core, and back and when combined with a press, you’re working both your upper body and lower body at the same time. Stand up straight with your feet about shoulder-width apart. Hold the medicine ball in front of your chest and while pressing it, lower yourself to a squat. With a slight jerk, go back to your starting position while raising your hands and the ball high. Do 10 reps of squat to press with medicine ball to see improvements.


Romanian Deadlifts

Working out with a medicine ball can help improve your sense of balance and one such exercise that you can do with this equipment is the Romaniad deadlift. To do this you need to hold the medicine ball in one hand and raise it in front of your chest. Bend forward while placing your weight on the leg that is on the same side of your hand holding the medicine ball then raise your other leg to create a T-shape. Hold this pose for a few seconds before doing the same steps with the other leg.

Ball Toss

You can also improve your eye and hand coordination when you workout with a medicine ball and the simplest way to do this is to do a ball toss. To do this exercise, simply ask someone to work out with you then toss the medicine ball back and forth. The weight of the ball can add more challenge to this workout which can help strengthen your arms as you work on your eye and hand coordination.

Toe Touch

Of course, medicine ball can help you workout your abdominal muscles and one exercise that can help you strengthen and tone your core is through toe touch. Lie down on your back on a mat. Lift your hands while holding the ball while raising your feet at the same time until the two meet. Slowly lower yourself back to your first position then repeat the exercise.



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5 Medicine Ball Exercises and Their Benefits