Medicine balls are a useful piece of kit that can help tone, build core strength, and improve balance. They come in a wide range of weights (from 1kg to 10kg) and shapes (with straps, handles and more) and are really versatile. They can be thrown and caught (don’t try that with a dumbbell!), making for explosive movements that can improve overall athletic ability.
Working out at home and don’t have a medicine ball? Try using a cushion or a backpack stuffed with clothes.
Medicine ball slam
Ball slams will help develop power, strength, and speed, burn calories and increase cardiovascular health.
Stand with your feet shoulder-width apart and hold the medicine ball at arm’s length in front of you. Brace your core and raise the ball overhead until you feel a stretch in your abs, but don’t bend backwards. Slam the ball as hard as you can into the floor, drop down into a squat and catch the medicine ball on the rebound.
Seated medicine ball lift
This is a great move for those with limited mobility. It develops your core and grip, both of which will be tested in the intermediate and advanced exercises.
Stand sitting down and holding the medicine ball in both hands by your thighs. Keeping your arms straight throughout, slowly raise the medicine ball until it’s above your head. You’ll get more out of the move if you raise and lower in a slow and controlled manner – 3 seconds up and 3 seconds down as a minimum.