9 Easy Medicine Ball Exercises For Beginners

Medicine Ball is an effective training tool to modify almost every exercise in minutes. You can increase or decrease the intensity of any strength exercise by using this weighted ball.

“Medicine balls can turn a regular exercise move into something way more intense,” says Stephanie Rountree, fitness coach and community director at CrossTown Fitness in Chicago.

Medicine balls are far easier to grasp when placed in comparison to heavy barbells, dumbbells, or kettlebells. However, they can be creatively utilized to target all the major muscle groups in a body. This versatile accessory can entertain your every fitness goal.

Swing it around in your hands, kick it as a football, or play a catch ball with your partner. Are you ready to give it a try?

Get started with these 15 most easy medicine ball exercises for beginners to work out abs, arms, shoulders, legs, and back.

RDX medicine balls for medicine ball exercises
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Medicine Ball Exercises For Abs

Get the rock-solid body with these abs sculpting moves. Medicine ball originated from the Persia over 300 years ago and was also used by Greeks for injury rehabilitation. Being one of the oldest accessories for strength training, a weighted ball can help you enjoy the six-pack muscles.

1. Medicine Ball Mountain Climbers

  • Go to a high plank position
  • Place your both hands on the ball.
  • Now alternatively draw right and left knees into your chest.
  • Maintain a tighter form of core and leveled hips.
  • Repeat the move for almost a minute.

2. Medicine Ball Boat Balance

  • Sit on the floor in such a way that your knees are bent and the medicine ball is kept close to your hands.
  • Bring your shins parallel to the floor by taking your feet and legs into a table-top position.
  • Now try to balance the med ball on the lower shins.
  • Now slightly incline at an angle of 45 degrees.
  • Extend your arms completely and then raise them to the side.
  • Hold the position for almost 1 minute.

3. Medicine Ball Toe Touch

  • Hold the ball over your head and lie down while keeping your face up.
  • Make an L shape with your body by lifting the legs towards the ceiling.
  • Now extend the arms.
  • While taking ball towards the feet, move up your upper back above the ground.
  • Only contract the abs without rolling your neck or shoulders.
  • Return to the starting position.
  • Try to do atleast 8-12 reps of this move.

Medicine Ball Exercises For Arms and Shoulders

Medicine ball is a versatile tool to perform intense training exercises for your arms and shoulders. It strengthens and tones the muscles of arms and shoulders.

4. Medicine Ball Straight Arm Standing Throw

  • Position your feet on the ground in such a way that one is behind the other.
  • Now take the ball above and place it behind your head.
  • Your arms must be fully extended with the high hands.
  • Step forward.
  • Throw the ball with your arms straight.

5. Medicine Ball Slams

  • Hold the medicine ball in both hands and take a wide stance.
  • Lift the med ball and place it over your head.
  • Now slam it against the floor.

Medicine Ball Exercises For Legs

For athletic legs, perform these medicine ball exercises to work out the muscles of lower half of the body.

6. Medicine Ball Squat Frog Jumps

  • Stand straight and keep your feet shoulder-width apart.
  • Now grasp the ball close to your chest.
  • Lower your body and go into the squat position.
  • With ultimate power, push your body back up.
  • Now jump into the air.
  • While jumping, you must extend the ball over your head.

7. Medicine Ball Overhead Lunge

  • Place your feet together and hold the ball over your head.
  • Now go into the lunge position without moving the med ball over your head.
  • Push back up while keeping the correct back posture.
  • Repeat the same move with the other foot then.

Medicine Ball Exercises For Back

If you are the one suffering from tight backs, sore backs, or stiff muscles, pick up the med ball. Med ball exercises will prevent the back pain and injury to make it feel better.

8. Medicine Ball Trunk Twist

  • Sit down on the seat and keep your back straight, knees 90-degree bent, pulled-back shoulders, and hold the med ball in your hands.
  • Now roll over to the hip while making a contact between med ball and floor.
  • Across your body, rotate back and slightly press the med ball towards the top.
  • Twist back the body towards the hip while lowering back the med ball.
  • Repeat the move.

9. Medicine Ball Chest Raises

  • Lie down on the mat with stretched arms holding the medicine ball. Your face must be touching the floor mat.
  • Keeping the same stance, raise up your entire body as high as you can and wait for a second.
  • Gently lower back the body and then repeat the move.

All you need is a medicine ball and some space to perform these full-body exercises.

RDX Medicine Balls for medicine ball exercises