Anyone who has a steady workout schedule knows the importance of mixing up the routine to maximize results and avoid plateau. Doing so is another question though and creatures of habit that we are, getting in a repetitious rut can be all too easy. If this sounds familiar to you then there is a very versatile exercise tool that you may never have considered: a medicine ball.
This unique fitness aide is a weighted ball that at first glance may look too simple to have much to offer. The truth is, however, that there is much more to it than meets the eye. The average medicine ball weighs eight pounds and is popular with personal trainers across the country, not to mention has been employed in all kinds of collegiate and professional basketball workout sessions. The following exercises are medicine balls classics and if you factor them into your workout routine even once a week you will not only add some spice to your routine, but your body will thank you for changing things up and reward you with fat-burning results, better endurance and will help develop your core strength.
One of the simplest exercises is call a big circle. Keep your feet shoulder-width apart, hold the ball over your head, and beginning rotating the ball to the side, in front of you, to the other side, and back over your head in circular motions. Keep your elbows straight and do this ten times, and then reverse the direction. Three sets of these and you will be warmed up to work with the ball and will already have a good sweat going.
Next, bring a slight variation to big circles by again holding the ball out in front of you, elbows straight. Turn to the left as far as you can while pivoting your right foot. Then turn the right in the same way and pivot your left foot. That equals one repetition. Do this ten times for a set, and hammer out three sets total.
Let’s have some fun that will make you feel like you are shooting some hoops. Stand with the ball to your chest like in the big circles, feet shoulder-width apart. Lower in a squat and keep the ball at your chest, then lift up on your feet and straighten your legs while simultaneously lifting the ball above your head, elbows straight. Again, three sets of ten and you are good.
Now get to some ab work. Hold the medicine ball with both hands and lie on the floor with your legs bent at ninety degrees. Keep your feet flat and the ball against your chest. Now raise your stomach into a sit-up position and lie back down. That’s one repetition. Depending on your level of comfort, you can decide what a set should be, which could be anything from ten to twenty-five. Knock out three sets.
Don’t get up just yet, it’s time for toe touches. Hold the medicine ball with both hands and raise it above your head while lying on your back. Now raise your legs straight up in the air. Raise your torso and your arms, do not move your legs, and lift the ball until it touches your toes. Once you lie back down that”s one repetition. Three sets of ten and you will feel the burn in your core and your arms.
These five exercises will tone your core and give you a versatile workout to change things up, priming your body for continued growth. So, what are you waiting for? Check out medicine balls online or go to your nearest sporting goods store today to get started!
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