Trying to lose a few extra pounds? Or maybe tighten up that body a little more? Then it’s time to get a medicine ball and use that body to help lose the jiggle. The use of a medicine ball helps incorporate balance along with exercise moves, adding to the difficulty—but working those muscles harder to help achieve a tighter, leaner body. Here are some moves that concentrate on upper body and the abdominals.
Sit on the floor, bend your knees and place your feet up against the wall. (If you have a partner, sit facing each and place the bottom of your feet against each other—see image.) Keeping your abdominals tight, take the medicine ball and bounce off the wall above your feet, and catch the ball as it returns. (Or throw to partner and partner returns throw immediately.) It may take some time to master the balance and the bounce/catch, but this is what makes these moves work! Repeat the bounce/catch 12 times while maintaining your position. Rest for 30 to 60 seconds and repeat. Work your way up to three sets of 12 to 15 bounce/catch reps.
Tip: This move is great for core strength and tight, defined abs.
Medicine Ball Push Up
Get into a modified push up position, and balance yourself using the medicine ball. Keeping your abdominals tight and back straight, bend your elbows outward and lower yourself down to touch the medicine ball. Straighten back up to starting position. Perform 10 to 12 reps, depending on fitness level. Rest for 30 to 60 seconds and repeat. Work up to three sets.
Tip: This move concentrates on chest, triceps and shoulders, and strengthens core.
Trunk Twist with Medicine Ball
Sit on the floor with knees bent and slightly lifted off floor. With medicine ball in both hands, lean back and keep abdominals tight. Twist with ball to left side and then to the right side. Repeat twist to each side for 12 to 15 reps, depending on fitness level. Rest for 30 to 60 seconds and repeat. Work up to three sets.
Tip: This move works all areas of the abdominals, while also hitting the shoulders and back.
In order to avoid risk of injury, please seek advice directly from your physician, especially if you have existing medical issues, before beginning any exercise or nutritional program. Also, be sure to stretch after exercise to avoid muscle and joint tightness.