Burn Fat Faster With Medicine Ball Exercises!
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Ten Effective Compound Medicine Ball Exercises:
What is Medicine Ball?
Medicine Ball, is a weighted ball that is approximately 14 inches in diameter. They are found in various weights ranging from 2 to 25 pounds. Because it is easy to hold, carry, throw and catch, it is an effective and popular tool for athletic training. medicine
Training with a medicine ball is nothing new. There is a reference to Romans training with weighted balls, called paganica, in a 1600-year-old mosaic in Italy, and there are drawings of Persian wrestlers using a weighted ball that dates to nearly 1000 B.C.
While today, the medicine ball can be found in many sizes, nearly every color, made of several different materials and some that have handles, older versions were only available in large leather. For all intents and purposes, however, the medicine ball has not changed in at least 3,000 years.
How Do You Get Started with Medicine Ball Exercises?
- It is pretty easy to get started and add medicine ball exercises to your workout.
- The first thing you need to do, of course, obtains a medicine ball.
- Be sure to pick one with a diameter and a weight that you feel comfortable with in the beginning.
- As you get stronger, you will be able to increase your reps and the weight of the ball for more challenging workouts.
Here’re Effective Compound Medicine Ball Exercises To Burn Calories & Fat Quickly:
1. Russian Twist:
Instructions:
- Hold the ball in front of you at waist height at arm’s length from you with your arms slightly bent.
- Move the ball to the left, still in line with the waist, but as far around to the left as you can do – twist your feet to help with the range of motion.
- Make sure that you keep your abs tight, and tucked in, and use your core to make the movement.
Now do the same to the right, and repeat. - If this is too easy, perform the same exercise where you are standing on one leg once the weight is off your back leg, by lifting it up.
2. A figure of Eights:
Instructions:
- Hold the ball in line with your ears, and your arms extended outwards but slightly bent to your left side.
- Move the ball to your thigh level on your right side.
- Then up to ear level on the right side (as you were when you started, but opposite side) then to the high level on the left side.
- The movement should form a figure eight.
- Make sure that you keep your abdominal muscles tight and tucked in.
- And use your core to stabilize your torso.
3. Medicine Ball Push Up:
Instructions:
- Start in the push-up position but with one hand on the ball, and the other on the floor.
Perform ordinary push-ups. - Swap arms.
- If this is too easy, try putting both hands on the ball.
- gripping the top of the ball and doing push-ups.
- If this is too easy try returning to one hand on the floor, one on the ball.
- and push hard out of the push-up.
- and land with the other hand on the ball.
- And Repeat.
4. Throwing Push-up:
Instructions:
- Start on your knees with the medicine ball at chest level.
- Throw the ball forward as hard as you can do against a wall, or to a training partner to throw back.
- As you fall forward after releasing the ball.
- perform a push-up on your knees.
- and push out of the push-up hard.
- so that you are back upright on your knees ready to catch the ball and perform the next repetition.
5. Rock & Roll Up:
This one is awkward at first to coordinate but hits all the major muscle groups in one powerful move.
Instructions:
- Lie down, back to the mat, with knees bent.
- Hold a medicine ball on the ground with arms fully extended overhead.
- Pull the knees into the chest, preparing to use the weight of the ball to help catapult you to a controlled squat position, then standing.
- Next, slowly lower back into a squat, and ease back to the floor, butt first before lying back down.
6. Reverse Swing:
Instructions:
- Stand with your feet hip-width apart.
- Hold a medicine ball directly in front of the chest, with the elbows pointing down toward the floor.
- Lower into a squat, keeping the back flat, and head facing forward.
- Reach the medicine ball back between the legs.
- Explosively swing the ball up overhead to the point that it reaches behind the head and neck.
- Keep the abs contracted as the ankles, knees, and hips extend.
7. Wall Pass:
Instructions:
- Find the nearest med ball-safe wall.
- Stand about 3-4 feet in front of it, holding a lightweight medicine ball with both hands.
- Get into an athletic stance, with a slight bend in the knees, and the core engaged.
- Bring the ball to the chest, and firmly throw it at the wall being sure to catch the ball on its return.
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8.Toe Touch:
Instructions:
- Lie on the floor, holding a medicine ball in both hands.
- Extend the arms overhead, with shoulders back and down to the mat.
- While keeping the legs together, raise them directly over the hips to the ceiling so the body forms a giant “L”.
- Next, bring the ball overhead while keeping your neck in a neutral position throughout, and reach it as close to the toes as possible.
- Crunch the upper body to the toes and repeat.
9. V-Up:
Instructions:
- Lie flat on your back with your legs extended.
- Reach the arms overhead with a medicine ball in both hands.
- Engage the core to lift the hands and feet simultaneously so the body forms a “V” position.
- At the top of the “V,” pass the ball from the hands to the feet.
- Squeeze the ball between your feet, and slowly lower the arms and legs back down to the floor.
- Return to the “V,” and pass the ball back to the hands.
- That’s one rep.
10. Lunge With Twist:
Instructions:
- Engage your core while standing hip-width apart with shoulders relaxed.
- Holding a medicine ball a few inches in front of the chest, step forward into a lunge with the right leg.
- Get deep into the lunge, making sure the front thigh is parallel to the floor.
- then with extended arms, reach the medicine ball to the right, rotating the torso at the same time.
- Maintain the lunge and return to center.
- Come to standing, then lunge with the other leg (and rotate to the left this time).
- These can be done in place or moving forward as walking lunges.
There are many other compound exercises that can be done with a medicine ball. Far too many to list here, but we hope that this gives you a decent set of medicine ball exercises to work with to start you off, and that will build strong lean muscle fast.
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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”
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