A medicine ball is essentially a weighted ball, approximately 14 inches in diameter and available in weights between 2 and 25 lb. These balls are mostly used for rehabilitation and strength training. This kind of training is actually one of the oldest forms of strength training and the first reference to this was seen nearly 3000 years ago when Persian wrestlers would train with sand filled bladders. There are so many different uses for this ball and so many medicine ball exercises to choose from.
Medicine ball workouts are great for achieving flat abs and stomachs. There are various exercises which you can do to tone different muscles and strength your core.
Another way to use medicine balls to condition muscles and increase your core strength is to play catch. One athlete should hold the ball against their chest and throw it to the other athlete. When you catch the ball, pull it towards your chest and throw it back. This exercise will strengthen the arm, chest, and leg muscles.
You need a little extra space when you are planning medicine ball workouts as most of them include some form of swinging or throwing. You also need to make sure that you focus on your technique as in order to achieve maximum results you need to do the exercises correctly.
The leg chop exercise is great for your abs and is easy to do by yourself. You need to begin by standing on one leg with your arms extended into the air holding the ball. Lean the ball slightly towards the direction of the opposite foot and swing it down towards the leading leg in a chopping motion. Switch legs and repeat on the other side.
Another exercise which makes use of this chopping movement is the figure eight. Again, stand up straight with the ball over your right shoulder, bring the ball down and in front of your body towards the left foot. Pull your body back up using your stomach muscles and life the ball back over your head and over your left shoulder, bringing it back down towards the right foot. You will see that you will be drawing a shape of eight with the ball. To avoid to much pressure on your back make sure that you bend at the knees.
A simple exercise to work your core is by simply standing with your feet hip width apart and holding the ball out in front of you. Whilst engaging your stomach muscles, swing the ball from side to side across your body.
If you are looking for an alternative to the regular crunch you can incorporate the medicine ball to add intensity. Lie on your back with your knees bent as you would for a regular sit up. Lie with your hands back behind your head holding the ball. Life the ball into the air, contract your stomach muscles and raise your shoulders off the floor. To add a little extra you can alternate by lifting one leg at a time up to the ceiling to meet the ball.
When working your abdominal muscles, remember that you need to work all the muscle groups, including the oblique muscles. One example of a medicine ball exercise to work these muscles is as follows; lie on your back and lift your legs at a 90 degree angle. Place the medicine ball between your knees and rotate your legs to one side and then back to the center and down to the other side. During this exercise, engage your muscles at all times to support your back.
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categories: Medicine Ball Workout,Fitness Machine,Fitness Equipment,Health and Fitness
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