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Bounce Your Way to a Nicer Body: 6 Amazing Medicine Ball Exercises

Amazing Medicine Ball ExercisesDo you want to shop for some exercise equipment but your budget is very limited? Consider getting your hands on a medicine ball. Cheap and versatile, it’s something that may be used to help tone and strengthen your muscles. Having it within your easy reach can help you attain a more flattering figure for less!

A medicine ball usually weighs around 8 pounds — that’s just a little over than 3.5 kilograms. This means that it’s the perfect workout companion for you if you don’t like lifting those heavy dumbbells and kettlebells. Furthermore, it can be used for exercising your arms, back, belly, buttocks and legs. In other words, a medicine ball is an all-around exercise must-have that won’t take up much of your savings as well as precious home space!


So how can you use a medicine ball in attaining your dream figure? Here are some very simple exercises:


You can actually employ your medicine ball to boost the benefits of doing squats. It’s just like carrying out the usual squats, only this time you are clutching a medicine ball in front of your face. While coming up from a squatting position, raise both of your arms — this helps provide additional workout to your back, shoulder, arm and abdominal muscles. Do keep in mind the basics of good squatting, such as stopping when your butt is at knee level.

Wood Chops

This particular exercise with a medicine ball is also just like doing those good old squats which target your legs and behind. The only difference is you are clutching your medicine ball and swinging it as though you are chopping wood. To begin, bend your elbows and position the medicine ball right next to your left ear. Squat and take the ball in between your thighs. As you push yourself up, swing the medicine ball towards your right ear.

Toe Touches

If you want to have washboard abs, make sure to make toe touches with a medicine ball an integral part of your workout. All you have to do is lie on your back on a floor. Take both of your arms above your head while clutching your medicine ball. Raise one leg and at the same time bring your arms towards it until your toes and the medicine ball meet halfway. Go back to the starting position, and then repeat raising the other leg.



Doing this medicine ball exercise is also very good at toning your core muscles. Sit on the floor and grab a medicine ball. Hold it in front of your chest, with your arms straight. Lean backwards a little as you bend your knees at about a 45-degree angle, and then take your feet about an inch or two off the floor. Take the ball to your left, then take it back to the starting position, then take it to your right, and finally back to the starting position.

Push Ups

Yes, a medicine ball may be employed to make those boring push ups more interesting. What you need to do is assume a usual push up position, only this time one of your hands is propped up on your medicine ball. Lower your body and then push it back into the starting position. Roll the ball to your other hand, place your hand on it and then perform another push up. Repeat the entire procedure to really workout those chest, arm and upper back muscles.


Something as simple as holding a medicine ball with your hands and rotating it in a clockwise and then counterclockwise manner is effective in working out your arm, shoulder and core muscles. When rotating the medicine ball, maintain the straightness of your arms and feel free to twist your upper body as necessary. Also, do remember to carry out this exercise as slowly as you can in order to give your muscles the challenge they need.

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