A medicine ball is a weighted ball approximately 14 inches in diameter. It is used in strength training, rehabilitation, and sports medicine. The medicine ball is sold in weights ranging from 2 to 25 pounds. It should not be confused with the larger inflatable exercise ball.
The medicine ball is used in a variety of exercises. These exercises target many of the major muscle groups. Some common exercises using the medicine ball are:
- Standing Russian Twist
- Front Lateral Raises
- Standing/seated Triceps Extension
- Standing Oblique Twists
- Sit-up Pass
- Hammer Throw
- Two Arm Wall Pass
- Crunches
- Push-ups
- Figure Eights
- Slams
- Lunges
- Squats
- Diagonal Chop
- Kneel to Pushup
- Overhead Lateral Flexion
Using a medicine ball in your workout routine can help you build muscle faster, and burn more fat. Medicine balls can improve flexibility and help to improve the range of motion. They can help to add resistance to your home workouts.
Medicine balls can also help you improve muscles related to specific sports. Basketball, baseball, and football players often use the medicine ball to increase the distance they can throw.
The use of exercise balls can also increase the core muscles.
There are different types of medicine balls to choose from. The weight should be your first decision. Beginners should start with a ball that weighs between 6 and 8 pounds. Intermediate to advanced people can use 10 to 15 pound balls. Once you have the weight figured out, decided if you want a hand held ball, or a ball with dual grips. There is also a choice to make between a rubber medicine ball and a leather medicine ball.
Once you have decided which ball is right for you, go out and pick it up. Select a few exercises in the beginning, and then add more as you progress.
