4 Do-Anywhere Exercises Using The Medicine Ball

With the busyness of life, some days are simply too stacked to take your favorite workout class or hit the gym… but that doesn’t mean you can’t fit in a quick, effective workout! With a little help from the medicine ball, it’s easy to activate and tone your muscle groups quickly from the comfort of home. The weighted ball adds intensity and versatility to maximize each movement, and the resistance challenges your balance to help improve stability. Below are 4 guided exercises using the medicine ball for a quick, do-anywhere workout.


1. RUSSIAN TWIST

TARGETS: ABS, LOWER BACK, ARMS

1. Sit at a 45-degree angle with your knees bent and your feet in the air, parallel to the floor. 

2. Hold the medicine ball in front of your chest and brace your core. 

3. Twist to your right, pause, then twist to your left.

4. Repeat as many times as you can for 30 seconds, for 3 sets.


2. STATIONARY LUNGE WITH MEDICINE BALL

TARGETS: QUADS, GLUTES, ABS, ARMS

1. Stand with your feet wide enough to squat into a lunge, holding the medicine ball.

2. Squat until your front leg is parallel to the floor, keep your chest up, and make sure your knee does not pass your toes.

3. Push back up to start position.

4. Repeat 10 times, for 3 sets.


3. PRESS WITH LEGS RAISED

TARGETS: ABS, CHEST, ARMS

1. Lie flat on your back with your legs raised at a 45 to 90-degree angle, holding the medicine ball near your chest.

2. Keeping your core tight and flat on the floor, press the medicine ball up until your arms are fully extended.

3. Lower the ball back to start position 

4. Repeat 10 times, for 2-3 sets.


4. CRUNCHES

TARGETS: ABS, SHOULDERS, ARMS

1. Lie flat on your back with your legs bent, holding the medicine ball in your hands with your arms fully extended behind your head.

2. Keeping your core tight, crunch your upper abs and lift the medicine ball over your head simultaneously. 

3. Lower everything back to start position.

4. Repeat 10 times, for 2-3 sets.