Medicine balls are a preferred method of exercise for full-body endurance and strength.
Beyond exercise, you can also find this handy tool in physical therapy sessions for recovery. It is clear to see just how versatile this simple weighted exercise ball is in the physical benefits it brings.
In particular, it is beneficial to build up core muscles, thanks to their extra weight. Not only will your core get a workout, but by lifting and simply moving the weighted ball around, your shoulders and arms will get more toned.
If you are looking for basic starter exercises with a medicine ball to build core muscles, you’ve come to the right place. Here are a few options that you can easily incorporate into any routine to give a satisfying workout.
With that said, let’s get right into it!
Medicine Ball Exercises To Build Core Strength
1. Medicine Ball Exchange
Warming up is always recommended before beginning any workout. In terms of a medicine ball warmup, this particular movement will raise your heart rate while engaging your core.
- Begin in either a seated or standing position, straighten your spine and hold the medicine ball in your right hand.
- Maintaining an upright posture, lift the right hand until the ball is above your head, then take it with your left.
- Once the ball has been handed off, bring your left arm down to your side to complete the movement.
- Repeat these steps for one to three sets with 15-20 reps for each set. Make sure you are moving steadily; keeping good form is the focus here.
2. Squat And Sweep
For a full-body exercise that works out the lower and upper body simultaneously, the squat and sweep is a fantastic and simple movement. You can also use it in a warmup routine to prepare the muscles for the workout.
- While standing, spread your feet apart until your soles are as wide as your hips. Using a heavy weighted ball is recommended in this particular exercise to get the best result (around eight pounds or heavier should be sufficient).
- Keeping a firm grip on the medicine ball, squat while moving your hips backwards and place the ball between your feet.
- It is vital to keep your spine neutral through this entire movement. Once the ball has been lowered, move your arms up and outwards in a sweeping motion until the ball is positioned above your head.
- Repeat this motion for 30-60 seconds; remember to have a solid grasp on the weight of the ball throughout.
3. Circle Squat
The circle squat is an excellent exercise for raising your heart rate while remaining low-impact, meaning your joints won’t take a hit in this motion, despite the weighted ball. It can be used in strength building and cardio workouts to tone the arms, shoulders, lower body, and most importantly, the core.
- While standing, spread your feet so both soles are directly beneath your hips. Using both hands, keep a medicine ball at your side at hip level.
- Move the ball above your head and slightly away from your body while stepping to the side with the left foot in a circular motion.
- Maintain this circular motion, continuing it until the ball is at your left hip level, then move into a squatting position. At this stage, the ball should be between your legs while squatting.
- To complete the movement, continue the circular path until the ball is returned to the right, and bring your left foot inwards until it is hip-width again.
- Repeat this entire movement for 10-16 reps in a clockwise motion, then repeat it for another 10-16 reps in a counterclockwise direction. Altogether, there should be one to three sets.
4. Wood Chop
- Start with both feet and the medicine ball above your head, slightly towards the right.
- Move into a lunge position with your left foot forward while swinging the ball to the left simultaneously. It should be passing across the body in a smooth and controlled motion.
- Move the ball as far backwards as possible with a torso rotation to complete the downward diagonal motion. Make sure your knee stays behind the toe to maintain proper form as well.
- Reverse the previous movement, bringing the left foot back in, while swinging the ball upwards to return to the elevated position above your head.
- Repeat this diagonal motion for 10-16 reps, then switch to the right side. A total of one to three sets are recommended for a session.
