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How To Get More "On The Ball" Add A Medicine Ball To Your Workout Today-

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How To Get More "On The Ball"

Add A Medicine Ball To Your Workout Today- 


It can always be daunting to try out new equipment but the medicine ball is a very versatile and dynamic piece of equipment that is very straight forward. The balls are found now in almost every gym- but if the gym isn’t your thing it is also very accessible and easy to use at home for a productive and time efficient workout. The balls are basketball size and come in weights varying from 2-25 pounds.  It is helpful to have two different weights of balls so you can use them for different things depending on your strength. With this boisterous bouncy ball, you can hit every major muscle group in one workout. Here are a few of my favorite ways to use the famed med ball.

Big Circles
1 Stand with feet shoulder-width apart and knees slightly bent.
2 Hold medicine ball in both hands.
3 Hold medicine above your head with arms extended straight.
4 Start exercise by rotating your arms clockwise without bending your arms.
5 Rotate arms all the way around in front of your body as if you are drawing large circles.
6 Complete 12 circles in one direction and 12 in the other.

Overhead Throw
1. Grab a heavy medicine ball with hands so that your thumbs are pointing at your chest.
2. Now bring the ball up under your chin so that your thumbs are now pointing at your neck. This is the starting position.
3. Begin exercise by squatting down and begin to throw the ball straight up as you come out of the squat. Throw the ball as high as you can.
4. Jump slightly off the ground as you throw the ball straight up in the air as high as you can throw it.  Let ball hit the ground.
5. Repeat for 30-60 seconds; this should be very challenging by the end of your set, so be sure to use a ball that is heavy enough.


Ball Slam
1. Grab a medicine ball and stand with feet shoulder-width apart. Bring medicine ball above your head with arms slightly bent.
2. Begin exercise by reaching back as far as you can, then swing arms forward and slam the ball against the ground in front of you as hard as possible.
3. Catch ball as it bounces off the ground and repeat. Slam ball as many times and as quickly as you can for 45- 60 seconds.

V-Ups
1. Grab a medicine ball and lie down faceup on the floor. With medicine ball in hand, raise arms backward until they are flat on the floor and above your head. Arms and legs should be straight.
2. Next, raise feet up about an inch off the floor and hold. This is the starting position.
3. Begin exercise by simultaneously raising your torso and legs up as you try to touch the medicine ball to your feet (your torso and legs will form a V-shape, hence the name V-ups). Pause for a moment, then lower back down. Bring ball back above your head. This completes one rep.  If this is too challenging, bend the legs.
** this is an advanced abdominal exercise, so try the V up without the ball to start.

Wood Chop
1. Hold a medicine ball with both hands.
2. Stand with feet just beyond shoulder-width apart. Raise arms up above head.
3. Begin exercise by bending forward at the waist while swinging your arms down between your legs and squatting down.
4. Swing arms as far back as you can between your legs while keeping them straight. Reverse movement back up to the starting position.


30 Comments to How To Get More "On The Ball" Add A Medicine Ball To Your Workout Today- :

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