5 Medicine Ball Exercises to Build Core Strength
If you’re looking to build core strength, incorporating medicine balls into your workout routine is a great way to do it. Medicine balls are versatile, portable and come in a range of weights to suit different fitness levels. In this blog, we’ll explore five of the best medicine ball exercises to build core strength.
Exercise 1: Russian Twists
Russian twists are a great exercise for targeting the obliques, which are the muscles that run along the sides of your abdomen. To perform this exercise, sit on the floor with your feet flat and knees bent. Hold a medicine ball with both hands and lean back, keeping your back straight. Slowly twist your torso to the right, tapping the ball on the floor next to your hip. Rotate back to the starting position and repeat on the left side.
Exercise 2: Wall Balls
Wall balls are a full-body exercise that targets the core, legs, and shoulders. Stand facing a wall with your feet shoulder-width apart. Hold a medicine ball at chest height and squat down, then explode up and throw the ball against the wall. Catch the ball as it bounces back and repeat.
Exercise 3: Medicine Ball Sit-Ups
Medicine ball sit-ups are a challenging variation of traditional sit-ups that increase the intensity and engagement of the core muscles. Lie on your back with your knees bent and feet flat on the floor. Hold a medicine ball with both hands and raise it above your chest. Sit up, keeping the ball extended above you, and then lower back down.
Exercise 4: Plank with Medicine Ball Rollout
This exercise targets the entire core, particularly the muscles in the lower back and obliques. Begin in a plank position with your forearms on the ground and a medicine ball underneath your hands. Slowly roll the ball to the right with your right hand, keeping your body straight. Roll back to the center and repeat on the left side.
Exercise 5: Medicine Ball Mountain Climbers
Medicine ball mountain climbers are a high-intensity exercise that target the entire core while also increasing cardiovascular endurance. Begin in a plank position with your hands on a medicine ball. Bring one knee towards your chest, then switch legs quickly while also rolling the ball forward and backward between your hands. Alternate legs for the desired number of reps.
In conclusion, adding these five medicine ball exercises to your workout routine can help you build core strength and improve overall fitness. It’s important to start with a lighter weight medicine ball and progress as your strength improves. Remember to use proper form and breathe deeply throughout each exercise to maximize the benefits.