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Medicine Ball Training

How you can use a medicine ball in your workouts


Updated June 09, 2014

Medicine Ball Training
Most of you know that a stability ball is an excellent way to work every part of your body, including your abs, hips and thighs. Using a ball, whether you're doing crunches, pushups or using it as a weight bench, targets your abs, back and stabilizer muscles for a more dynamic workout. What you may not know is that combining a medicine ball with your stability ball is a great way to challenge every muscle in your body.

Why a Medicine Ball?

Maybe you remember tossing around a heavy medicine ball in gym class (hey, I'm old) and hating it. Medicine balls have come a long way and now come in a variety of weights and textures. Using a medicine ball adds a whole new dimension to your training since it takes you through all planes of motions (unlike traditional weight training). This type of training translates well into how we really move out in the real world.

Like a stability ball, using a medicine ball requires a lot of work from your abs and back, so choose a weight you can handle, usually between 2 and 10 lbs. Most movement begins at the core and without strong muscles, you risk injury as well as looking silly in the gym. Using a medicine ball can help you train those trunk muscles the way they work during daily activities, not just at the gym.

What to do with a Medicine Ball

Sometimes you get a piece of fitness equipment and realize you have no idea how to get started or, even more confusing, how to integrate it into what you're already doing.

The great thing about medicine ball training is that it can be aerobic/anaerobic (tossing the ball back and forth) or you can use it as a strength training tool (as in medicine ball crunches). Below you'll find some examples of how you can use a medicine ball:

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