Workout
Fun with a Medicine Ball!
•They allow for improved range of motion, core strength, coordination, flexibility, joint integrity, and upper and lower body strength.
•you can involve a partner or simply use a solid, sturdy wall.
•Instead of isolating certain muscle groups, you are able to train many different core muscles at once with the medicine ball.
•You can toss them, bounce them, roll them, and do many traditional free weight exercises with them.
•With all the variety they provide, it is hard to get bored!
•The Medicine Ball is a great tool
•Tossing and bouncing it back and forth with a partner helps improve eye-hand coordination.
•Tossing the ball also improves strength for things like golf and tennis swings, throwing a baseball or football, and swimming strokes.
•Rolling it will help improve strength for your bowling game or underhand softball pitching.
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Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a med ball above your head [A]. Now bend forward at your waist and mimic throwing the ball backward between your legs — but hold onto the ball the entire time [B]. Quickly reverse the movement with the same intensity, and return to the starting position.
Lunge with a twist
1. Begin by standing with the medicine ball held at your waist (approximately at belly button height).
2. Take a step forward with one leg, lowering yourself until the top of your leg is parallel to the floor. Make sure that your knee does not extend past your toes to avoid injury. Either return to the starting position and repeat the movement with the opposite leg, or perform a “walking” lunge by continuing forward by alternating legs and “walking” across the floor.
Crunches
1. Begin by lying with your low back on a stability ball, feet out on the floor shoulder width apart.
2. Hold the medicine against your chest with both hands.
3. Perform a standard crunch.
4. Hold the crunch position for a count of one, squeezing the abdominals tight.
5. Lower yourself to the starting position and repeat
2. the medicine ball should be held at your naval with you arms straight.
3. Keeping your arms extended, raise the ball until it is parallel to the ground. Hold for a count, and return the ball to the starting postion
