Tone and Trim Like Crazy With These Medicine Ball Workouts

Medicine ball workouts use multiple muscles or muscle groups to do a single movement. That's part of the reason why they have such brilliant toning results!

We all know that our bodies are a complicated mass of muscles, bones, nerves, joints and so on. All these bits work together to enable us to move. It's no wonder then, that training multiple muscle groups is much more beneficial than trying to isolate a single muscle.

 

Here are some quick links to the different medicine ball workouts on this page:

 

 

Benefits of Medicine Ball Workouts

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They work multiple muscle groups, this makes them great for saving time!

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Medicine ball workouts are great to do with your partner or with a friend.

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Medicine ball workouts add variety to your training routine. This will make you more likely to keep at it and see some great changes.

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These workouts are reasonably quick, allowing more time for family and other fun things!

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Medicine ball workouts are great for developing power and muscle tone.

 

Equipment needed

You only need 2 things for both of these workouts.

  1. An extra thick 1/4" Yoga mat so you don't hurt your back.
  2. A medicine ball. We use a 10lb one which is pretty heavy. But if you're a beginner, start off with a lighter one and work your way up. :)

 

 

Intermediate/Advanced Medicine Ball Training

This is one of our more difficult medicine ball workouts. If you do this a few times a week, you're bound to see results! This workout can be done in under 30 minutes. Wouldn't it be great to do it just before work, or before you have your evening meal?

 

Exercise 1 - The killer twists

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Works the: OBLIQUES, BUTT AND THIGHS

 

These make you feel like jello! They're great for your obliques and will really help you tone up. The great news is, they work your thighs and butt too!

Killer twists can be a little tough to explain. Hopefully we've managed though. Look at the pictures and read it carefully.

  1. Get yourself a medicine ball.
  2. Stand with your legs just wider than shoulder width apart.
  3. Face your body towards one side and hold the weight above your head.
  4. This is the starting position.
  5. Lower the weight and turn your body towards the other side.
  6. Bend at your knees and crouch down towards the floor.
  7. Remember to keep a controlled movement.
  8. Slowly move back to the start position.
  9. Repeat.
  10. Change sides.

 

 

glute exercises killer twists stage one glute exercises killer twists stage two

 

 

Exercise 2 - Medicine ball squat jumps

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Works the: LEGS

This exercise is pretty tough. Please excuse Shaye's facial expression. Hopefully you won't look as scary as her when you do these!

  1. Get into the squat position.
  2. Hold a medicine ball in front of you. (Optional)
  3. Spring yourself as high as you can into the air.
  4. Land in the squat potion.
  5. Repeat.

 

 

Thigh exercises medicine ball jumps stage oneThigh exercises medicine ball jumps stage two

 

 

Exercise 3 - Medicine ball throws

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Works the: ARMS

These are good for building power in your arms.

  1. Get a medicine ball.
  2. Lie on your back.
  3. Throw the medicine ball up in the air as high as you can.
  4. Catch it.
  5. Repeat.

 

 

shaye doing a medicine ball workoutmedicine ball throws are great arm exercises

 

 

Exercise 3 - Tricep testers

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Works the: TRICEPS

This exercises are a must in all medicine ball workouts, especiall for women. They help to get rid of that 'hanging' or 'saggy' look below your upper arm. Who's saying no to that?!

  1. Get a medicine ball.
  2. Stand up straight.
  3. Raise the medicine ball into the sky as shown in the picture.
  4. Lower it behind your head.
  5. Try to keep your elbows pointing upward.
  6. Repeat as many times as you require, but between 10-18 is good.

 

 

medicine ball workout tricepsmedicine ball workout triceps

 

 

Exercise 4 - Medicine Ball Squats

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Works the: THIGHS

Simple. But effective. You can do these anytime. Try doing this when you're holding your kids. Don't drop them though!

  1. Stand up with your knees slightly bent.
  2. Hold a medicine ball out in front of you.
  3. Bend your knees and lower yourself deeply into the squat position.
  4. Hold for about 2 seconds.
  5. Stand up.
  6. Repeat.

 

 

Thigh exercises squats stage oneThigh exercises squats stage two

 

 

Exercise 5 - REVERSE CRUNCHES WITH MEDICINE BALL

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Works the: ABDOMINALS

 

This is a great exercise. It does help if your medicine ball is small and heavy. No worries if it's not though, you just have to mind your face when you bring the ball towards it.

  1. Lie on your back.
  2. Hook your feet into each other and hold a medicine ball between your knees.
  3. Bend at the hips and raise the ball all the way to your face.
  4. Squeeze your abs as tight as you can when crunching.
  5. Slowly lower back to the start position.
  6. Do as many as you can and 2-4 sets.
  7. Push yourself, sensibly.

 

 

medicine ball workout

medicine ball workout 2

 

 

Exercise 6 - INVISIBLE BED

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Works the: ENTIRE CORE

Ah, finally, an exercise which resembles sleep! The only thing is, this is a bit more difficult! These exercises really give you the burn.

The second picture is for those who already have strong abdominal and core muscles. Use a medicine ball to make this exercise a real test!

  1. Get an exercise ball.
  2. Put your feet up on a ledge
  3. Rest your shoulders on a swiss ball
  4. Pretend your'e having a nap!
  5. Make sure that you keep your hips straight. Don't bend at the waist.
  6. Hold for as long as possible.
  7. Do between 2 and 3 sets.

 

 

MEDICINE BALL EXERCISES TO STRENGTHEN CORE

Or...

MEDICINE BALL EXERCISES TO STRENGTHEN CORE 2

 

 

Exercise 7 - TEST TIME

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Works the: ARMS, CORE AND LEGS!

 

This exercise is a real test! Don't expect to be able to do it at first, rather aim at working towards it. You'll get there!

  1. Try and get into the position shown in the picture.
  2. You may want somebody to spot you at first.
  3. Aim at being able to balance by yourself.
  4. Good Luck!

 

 

medicine ball workout straddle on ball

 

 

Well done! That's the end of your medicine ball workout. Keep up the good work.

 

Beginners Medicine Ball Workout

Using the medicine ball is a great way for beginners to start their fitness training. This medicine ball workout will really put you on the fast track to achieving your goals! Go get 'em!

 

Exercise 3 - Medicine ball throws

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Works the: ARMS

These are good for building power in your arms.

  1. Get a medicine ball.
  2. Lie on your back.
  3. Throw the medicine ball up in the air as high as you can.
  4. Catch it.
  5. Repeat.

 

 

medicine ball throws are great arm exercisesmedicine ball throws are great arm exercises

 

 

Exercise 2 -Medicine ball mini Twists

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Works the: OBLIQUES

These oblique exercises are quite nice and relaxing. They don't overly work any area, but are good for toning your obliques. we mean, come on, who doesn't want an easy exercise which tones!

  1. Get a medicine ball.
  2. Hold it in both hands.
  3. Make sure it is being held around your chest area.
  4. Make sure that you elbows are at about 45 degrees.
  5. Stand with your feet a bit more than shoulder width apart.
  6. Keep your feet facing forwards throughout this exercise.
  7. Turn your body and the medicine ball swiftly to one side.
  8. Make sure you don't fling yourself, your movements must be controlled.
  9. Now, immediately do the same thing turning to the opposite side.
  10. Do as many of these as you require for your workout.

 

 

Oblique exercises with medicine ball Oblique exercises with medicine ball stage 2

 

 

Exercise 3 - SQUAT AND HOLD

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Works the: THIGHS

This is a great exercise because it puts minimal stress on your joints. There are no sharp movements, rather just a burning hold! This is great though, when you feel the 'burn' you know you're doing good for your muscles.

  1. Grab your medicine ball.
  2. Hold it at about chest height.
  3. Squat down into quite a deep squat.
  4. Hold this for as long as you require.
  5. Try and get through 2-3 sets.

 

 

medicine ball thick thighs

 

 

Exercise 4 - Ab holds

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Works the: ABDOMINALS AND HIP FLEXORS

This is a great exercise to be added into any medicine ball workout. It has many variations so you can keep using it even as you develop your strength. If this is too hard at first, do them without the medicine ball. You'll soon be strong enough to use it :)

  1. Get your medicine ball.
  2. Lock your feet together and hold the ball between your knees.
  3. Put your arms by your side for support.
  4. Lift your feet about 30 cm above the ground and hold this position.
  5. Try hold for as long as possible.
  6. Do 2-3 Sets.

 

 

Medicine Ball abdominal exercises

 

 

Exercise 5 - Good mornings

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Works the: HAMSTRINGS

We know that these are pictured with dumbbells, but holding a medicine ball is just as effective.

These are really good for really working your hamstrings hard. Be very carefull when you're doing these exercises. Make sure you keep your back straight. Don't over do the weight, start off lightly and work your way up.

  1. Hold a weight with both hands.
  2. Stand up straight with you butt squeezed.
  3. Bend at the hips.
  4. In a controlled movement lower the weight to the floor.
  5. Make sure that you keep your back straight.
  6. Lift to the start position in a controlled movement.
  7. Repeat.

 

 

medicine ball hamstring exercisesmedicine ball hamstring exercises 2

 

 

Exercise 6 - Tricep testers

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Works the: TRICEPS

If you find these exercises too difficult at first, use a lighter weight like a can of baked beans in each hand. You will soon develop your strength and be able to use your medicine ball. This exercise helps to get rid of that 'hanging' or 'saggy' look below your upper arm.

  1. Get a medicine ball.
  2. Stand up straight.
  3. Raise the medicine ball into the sky as shown in the picture.
  4. Lower it behind your head.
  5. Try to keep your elbows pointing upwards.
  6. Repeat as many times as you require, but between 10-18 is good.

 

 

medicine ball workout tricepsmedicine ball workout triceps

 

 

 

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Check out our other really cool workouts and exercises:

 

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