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The medicine ball is an incredibly versatile piece of exercise equipment that can help you build muscle and strength. Medicine balls come in a range of sizes and weights, so they’re great for all levels of fitness. Whether you’re a beginner or advanced exerciser, medicine balls can help you reach your goals. There are many different types of exercises you can do with a medicine ball, but here are 7 essential moves that will help you build muscle.
Shop The Collection: Medicine & Slam BallsThe Russian twist is the perfect move for targeting your core. To do this exercise, sit on the floor with your knees bent and feet flat on the ground. Hold the medicine ball with both hands and lean back slightly. Twist your torso to one side, then twist to the other side. Keep alternating sides as you twist. Try to keep your core engaged and your feet firmly planted on the floor. Do 10-15 reps on each side.
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This compound movement works multiple muscles at once, making it an effective exercise for building muscle. Stand with your feet hip-width apart and hold the medicine ball in front of your chest. Lower into a squat, pushing your hips back and bending your knees until your thighs are parallel to the floor. As you rise out of the squat, press the medicine ball overhead. Do 8-10 reps.
This move combines lunges and rotational movements to target your core, glutes, and legs. Start by standing with your feet together and the medicine ball held at chest level. Step forward with your right foot into a lunge position. As you lower, rotate your torso to the left and touch the medicine ball to the floor. Push off your right foot to return to standing and repeat the motion on the opposite side. Do 8-10 reps per side.
This explosive exercise is great for building power and upper body strength. Stand with feet shoulder-width apart, holding the medicine ball in front of your chest. Quickly throw the ball forward and catch it with both hands. Make sure to keep your arms and core tight throughout the movement. Do 10-15 reps.
This move is great for strengthening your shoulders and upper back muscles. Stand with your feet shoulder-width apart and hold the medicine ball in front of your chest. Take a few steps to the side and quickly throw the ball laterally, making sure to keep your arms and core engaged. Catch the ball and repeat the motion on the other side. Do 8-10 reps per side.
Bent-over rows are an excellent exercise for building back muscles. Stand with your feet hip-width apart and hold the medicine ball in front of your chest. Bend your knees slightly and hinge forward from your hips, keeping your spine neutral. Allow your arms to hang down in front of you and pull the ball up towards your chest, squeezing your shoulder blades together. Slowly lower the ball and repeat. Do 8-10 reps.
This full body exercise is a great way to get your heart rate up and build muscle. Begin in a standing position with the medicine ball in your hands. Squat down and place the ball on the ground in front of you. Jump your feet back into a plank position and then jump them back up towards the medicine ball. Pick up the ball and explosively slam it onto the ground. Then jump your feet back into plank position and repeat. Do 8-10 reps.
These 7 essential medicine ball exercises are great for building muscle and strength. They can be done anywhere, anytime, so grab a medicine ball and start building muscle today!
