Medicine Ball Workouts are a Great Way to Tone and Trim!

Intermediate/Advanced Medicine Ball Workout

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?

The equipment you will need:

1. Get a mat of some sort. Preferably a yoga mat.
2. A medicine ball. You can get these in different weights, start off with a light weight and work your way up :)

Exercise 2 - Medicine ball squat jumps

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.

Exercise 3 - Medicine ball throws

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.

Exercise 3 - Tricep testers

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.

Exercise 4 - Medicine Ball Squats

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.

Exercise 5 - REVERSE CRUNCHES WITH MEDICINE BALL

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.

Exercise 6 - INVISIBLE BED

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.

Exercise 7 - TEST TIME

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!

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!

The equipment you will need

1. A yoga mat, or padding of some sort.
2. A medicine ball.

Exercise 3 - Medicine ball throws

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.

Exercise 2 -Medicine ball mini Twists

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.

Exercise 3 - SQUAT AND HOLD

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.

Exercise 4 - Ab holds

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.

Exercise 5 - Good mornings

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.

Exercise 6 - Tricep testers

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.