Medicine balls are one of those easy-to-use fitness pieces of equipment that offer plenty of challenging workouts to strengthen the core and improve body balance. While delivering outstanding benefits as a means of sports rehabilitation for more than a millennium, medicine balls have been working wonders in providing fitness to all with added benefits of increasing strength, core muscle power, body balance, and endurance.
With the top best medicine balls delivering a multitude of features in terms of product quality and overall usability, all you need to do is choose the right gears and you are good to go on your way to fitness. Here are 5 medicine ball workouts for women that are easy to begin with and equally useful in adding new aspects of fitness and sports training to your daily workouts.
Medicine Ball Squats
Squats are best for your lower body muscles, especially quadriceps and glutes. A medicine ball, when incorporated in the movement, catalyzes the whole process to a new level by adding more exercises and benefits such as improving body balance and core strength.
Performing the Exercise:
Get in a squat position with the ball held near your chest. Extend the ball straight outwards at chest level while you squat down. Bring the ball back to its original position on your way up. Focus on smooth movements to get maximum benefits.
This way, you accomplish an almost full-body workout by engaging shoulder, back, and lower body muscles in the exercise. You can add more variation to this exercise by varying the techniques with overhead med ball squats, or by incorporating straight arm extension motion using the medicine ball while performing normal squats.
Drawing Circles with Medicine Ball
This exercise, when done right with proper control and timing, can be highly effective in delivering proficient shoulder muscle workout.
Performing the Exercise:
Stand up straight in a convenient posture with feet shoulder-width apart, and the ball positioned overhead. Begin drawing a circle with the medicine ball in clockwise (or counter-clockwise) direction while using your core to ease up the motion. Remember to keep feet stationary. Repeat the motion 10 to 15 times or as per your convenience, and then repeat the same for the counter direction.
Med Ball Single-Leg Romanian Deadlift
Single-leg Romanian deadlift works efficiently in improving core body balance. Besides working on your lower back and core muscles, it is excellent for building stronger hamstring muscles, which are often neglected while performing squats and lunges.
Performing the Exercise:
Choose the right weight med ball for your exercise (prefer a lightweight in case if you consider yourself a beginner) and position yourself standing with feet close to each other and ball positioned close to the chest. Hinge forward lifting one leg straight while maintaining body balance on the other. Slightly bend the grounded feet from the knee to ease up the motion if required. Rise to normal position, do not rest the leg and repeat the same as many times as possible. Do remember to work on both legs equally.
Bailing Hay Using Medicine Balls
Hay bailing is one of those exceptional standing exercise that focuses on toning ab muscles and utilize core movements to do so. The only mimic is replacing the hay heap with a medicine ball!
Performing the Exercise:
Start by getting in a slight knee bent standing position with left leg positioned a bit forward with legs more than shoulder width apart. Place the ball a little outside over the left knee and pretend to lift it towards the right shoulder while twisting and fully utilizing core muscles to do so. Untwist back to the same position to complete a rep. Switch legs and repeat the same with focus on right knee and lift towards the left shoulder.
Med Ball Mountain Climber
Being an excellent cardio exercise, mountain climber is an all-round full-body workout and an absolute fat burner. While offering plenty of challenges in terms of body balance, this exercise is just perfect to be added to your fitness regimes.
Performing the Exercise:
Get in plank position using the medicine ball to place your hands. Keep neck and spine straight and bring your right knee close to your chest. Push it back to the original position while immediately pulling the left one towards the chest. Remember to maintain balance and move as swiftly as possible without bothering your exercise form and body motion to maximize core muscle benefits.
The above exercises have been handpicked to deliver you a quick and satisfactory workout that can be easily suited for beginners. However, these exercises can easily be manipulated to shift to advance levels by adding more complex movements and motions. So without a delay, select the top best medicine ball for your home gym and lead your way towards fitness, achieve toned muscles, enhance overall strength and give yourself a reason to embrace your curves using this awesome piece of gym equipment!
LifeAsMama
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