You remember that old-school medicine ball? You know, the one that’s been collecting dust in the corner of the gym like it’s from a high school PE class? Yeah, well guess what – it’s back. And it’s not just for gym teachers with whistle collections anymore. This thing’s like the secret weapon for your abs, hips, and low back – what the fitness people call your "core," but let’s be real, it’s way more than just the stuff that holds your top half to your bottom half.

Now, if you’re dreaming of six-pack abs, don’t just think you’re going to toss this ball around and boom – abs of steel. You must pair it with some solid nutrition (yeah, put down the carrot cake), a good night’s sleep (not that half-awake, checking your phone kind), and you better get that stress in check too.

But the best part? Training with this thing is going to make you move like an athlete – you’re not just getting in shape to look good. You’ll be tearing it up on the golf course, skiing down slopes without looking like Bambi on ice, and just, you know, handling life without pulling something every time you bend over to tie your sneakers.

6 Best Medicine Ball Exercises

By Joseph Arangio, M.S., C.S.C.S.
Originally appeared in Muscle Media

Most everything you do involves some “core” combination of hip flexion and extension (raising the knee towards your chest and lowering it, respectively), trunk flexion and extension (bending forward and backward, respectively), and rotation (twisting at the hips).

Resistance training with a medicine ball requires your core muscles to bend and twist in the same manner as when you throw a ball, swing a golf club or shovel snow.

Choose a medicine ball that weighs no more than 5% of your body weight. So a 200-pound person would use a 10-pound ball.

Consult your doctor or physical therapist before you begin. And don’t hesitate to ask for help.

Elite athletes have coaches and so should you. An online age-management personal trainer will teach you the safest, most efficient way to make resistance training a part of your life.

Dynamic Warm Up

A proper warm up stimulates blood flow, increases muscular temperature, and loosens joints so you have less chance of injury.

Do each move for 30 seconds. Rest 10 seconds between exercises. When you are finished, go to the next section.

1A. Medicine Ball Standing Trunk Circles

Grasp a medicine ball, assume a shoulder-width stance, and extend your arms above your head. Inhale and slowly move the ball in a large clockwise circle.

Bend your knees and exhale as you lower the ball past your ankles. Return to the start position and repeat in the opposite direction.

Tip: Concentrate on stretching your muscles as you perform this exercise.

1B. Medicine Ball Standing Trunk Rotation

Maintain a shoulder-width stance and slightly flex your knees.

Position the medicine ball in front of the chest, with your arms extended. Alternately twist to the left and right in a controlled manner while breathing normally. Keep the ball at chest-level.

Tip: Pull the ball into your chest for less resistance.

Core Exercises

Do these moves, for 2 minutes each, as a circuit. That is, 2A, 2B and so on. That's one set. Rest for 60 seconds between sets. Complete two total sets.

2A. Medicine Ball Supine Leg Raise

Lie on a mat or flat bench and press your upper back firmly into the pad. Hold on to the edge of the bench or a stable object.

Gently straighten your legs and raise them to an 80-degree angle from the floor. Place a medicine ball between your ankles. Inhale and tense the abdomen as you slowly lower your legs to a point that is almost parallel to the floor. Hold and exhale as you gently raise the legs to the start position. Repeat.

Tip: Do not swing your legs or lift your low back from the floor.

Tip: Do not allow the ball to touch the floor.

Tip: Place the medicine ball between your knees for less resistance.

2C. Medicine Ball Prone Hip Extension

Lie face down on a bench and place the top of your hips at the edge of the bench. Stabilize yourself by pressing your hips and chest into the pad. Place a medicine ball between your ankles. Inhale and slowly pull your legs up until the thighs are parallel to the floor. Exhale as you contract your glutes and then slowly lower your legs to the start position.

Tip: Keep your legs straight and toes pointed towards the floor.

2D. Medicine Ball Trunk Rotation

Recruit a fit friend for this exercise. Stand back-to-back, about an arm’s length away from your partner.

Hold a medicine ball at chest-level with your arms extended. Assume a shoulder-width stance.

Without moving your feet or hips, quickly twist your torso and pass the ball to your partner—who twists in the same direction. Repeat on the other side.

2E. Medicine Ball Supine Torso Rotation

Lie on your back with the legs extended straight overhead and arms out to the sides. Carefully place a medicine ball between your ankles. Inhale and tense the abdomen as you slowly lower the ball to the left side. Exhale as you return to the start position and repeat on the opposite side.

Tip: Try to keep both shoulder blades in contact with the floor during the exercise.

Tip: Avoid touching your feet to the floor—this will release tension from the trunk, thereby reducing the effectiveness of the movement.

Summary:

This lesson highlights the resurgence of the medicine ball as a powerful tool for core strength. It explains six exercises that target your abs, hips, and lower back, improving athletic performance. Pairing medicine ball training with proper nutrition, sleep, and stress management is recommended. A dynamic warm-up is essential to prevent injury.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women lose weight, gain strength, and slow aging. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to increase longevity with the best online age-management program, or you want to visit the best age-management program in the Lehigh Valley, you can take a free 14-day trial.