by Nadia Sinclair

[[A snapshot of a fitness enthusiast grasping a medicine ball, prepared to take action in a squat-to-throw exercise.]

Elevate your fitness routine and multiply its benefits with the versatile and dynamic tool that is a medicine ball. Medicine balls play a significant role in strengthening muscles, enhancing sports performance, and they never fail to inject some excitement into your workouts. These weighted balls can be tossed and caught, effectively stimulating fast-twitch muscle fibers and enhancing overall athletic potential. Furthermore, a mix of cardio and resistance routines aid in developing strength, shedding fat, toning the core and abs – all through medicine ball workouts. Here’s a guide on how to weave this power-packed fitness instrument into your daily workout regime.

Selecting the Ideal Medicine Ball for You

When choosing a medicine ball, make sure it’s heavy enough to slow down your motion, not as brisk as when using just body weight. It shouldn’t be so heavy that controlling it becomes a challenge. The perfect weight allows for precise movements, maintaining a good form and a wholesome range of motion. Let’s dive into some beginner-friendly exercises.

Rotating Lunges

This comprehensive body workout engages your core, lower back, and obliques with a rotational characteristic. Here’s how to go about it.

Targeted areas: Abs, obliques, shoulders, arms, core, thighs, hamstrings, and glutes.

Start with your feet together, grasping the medicine ball in front of you. Extend your arms (avoid locking the elbows), take a considerable step forward with your right leg, gradually dropping into a lunge. As you move towards the floor, let your back knee bend.

Simultaneously, involve your core and twist to your right, moving the ball over your right leg. After returning to the center, press through your right heel to straighten up and step backward, bringing your feet back to the original position.

Repeat the movement on the opposite side, lunging forward with the left leg and twisting to the left. Continue alternating between the two sides.

High Plank

The instability of the medicine ball will exert your core and the tiny stabilizing muscles in your shoulders, elbows, and wrists.

Targeted areas: Abs, shoulders, arms, and core.

With the ball directly under the shoulders, bear all your weight on your hands and elevate your body into a high-plank position. Make sure your wrists are directly under the shoulders and legs are extended straight behind you, with your toes touching the floor. Maintain a stiff body stance and keep your core engaged as the ball wobbles beneath you. Pause, rest, and repeat.

Squat to Throw

This powerful move improves co-ordination and energy transfer. It’s a plyometric (jumping) exercise that boosts heart and lung activity.

Targeted areas: Core, shoulders, arms, glutes, hamstrings, and quads.

Stand with your feet hip-width apart and slightly bent knees. Holding the medicine ball with both hands in front of your chest, lower into a squat position, ensuring you keep your chest elevated. Press up from the squat and throw the ball overhead whilst standing, in a swift and explosive move. Catch the ball at chest level before returning to the squat position. Repeat this action.

Remember, regardless of your fitness level, these workouts can be adjusted. For beginners, intermediates, or advanced fitness enthusiasts, simply modify the number of repetitions or the duration depending on your comfort and competence.

Model & words: Lucy Miller | Photographer: Eddie Macdonald Clothing: Shein Solid Seamless High Elastic Raglan Sleeve Sports Set; Sketchers UNO Everywhere Rose trainers; Medicine Ball; accessories, earrings and hairband.

Always consider including the use of a medicine ball in your fitness journey. The advantage of offering both resistance and cardio enhances a well-rounded workout that benefits almost every muscle group. They’re also wonderful for boosting your coordination skills and blasting fat whilst working on your core and abs. Ready to give it a go?

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