Focus On: Medicine Balls

[Better than Focus On: Balls] ๐Ÿ™‚

Hi friends! Howโ€™s your day going? Itโ€™s humpday aka Indian Food Wednesday! Hope yours is wonderful ๐Ÿ™‚

I started off the morning with an Amyโ€™s GF dairy-free burrito + a 2 egg white puff:


[Hole in the tortilla is where the paper towel got stuck. Burrito was just *ok*- not my fave ever]

For todayโ€™s Focus On post, I figured we could talk a little about medicine balls, along with some of my fave exercises (and your faves, too!).

Theyโ€™re almost always at the gym, and for the longest time, I didnโ€™t have a clue what to do with them.

medicine-ball-workouts Source

What are they: Weighted balls of various shapes and sizes, primarily used to target the core or in lieu of dumbbells. Many gyms offer classes utilizing medicine balls, and theyโ€™re a great way to challenge your stability and utilize different muscles during your standard exercise moves.

PHOTO_13815963_103284_32144717_ap Source

Here are some of my favorite ways to use them:

Medicine ball squat press

Medicine ball slam

Medicine ball pass

Lunch and twist

Push-up to side plank on medicine ball

Plank on medicine ball

Medicine ball blast

Toe taps on medicine ball [AMAZING for cardio. Try Tabata intervals with this- 20 seconds hard, 10 seconds easy]

Tips to keep in mind:

-If youโ€™re doing core work, heavier isnโ€™t always better. For abs, you donโ€™t want to lift too heavy- instead focus on quality and form.

-Medicine balls will challenge your stability. Make sure youโ€™re already advanced enough with a move sans extra weight before trying to add in more resistance.

-Start with a lower weight and work your way up.

Do you use medicine balls in your weight training routine? Whatโ€™s your favorite exercise?

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  1. I love medicine balls! I like to do squats and lunges with a twist/rotation while holding one.

  2. Hahaha I remember dreading using medicine balls in gym class back in grade school!

  3. I would LOVE to know how and feel comfortable using a medicine ball at the gym. Sadly before I had no idea how to use them. I want to incorporate them into my core exercises and hope that these tips work! Any suggestions for starters with medicine balls?

    • Fitnessista says:

      most of the moves i posted are beginner friendly. even try holding one against your chest for a squat as extra weight, or on your chest during crunches or ab work

  4. I love the medicine ball push-ups like in your photo above! They’re such a great total body toner and they definitely hit the core hard! I agree that higher weight is not necessarily good for ab work – it’s all about control!

  5. I’ve never used medicine balls but I like the variety of exercises you can do with them. I think it’s good to always be trying new things to switch up and confuse those muscles!

  6. I’ll admit I’m one of those people who is scared of them! Mostly b/c I don’t know how to use them properly. That plank/push up looks pretty intense though, bet it’s an amazing workout.

  7. I have a love/hate relationship with medicine balls! I always cringe a little when an instructor tells us to grab one because I know I’m in for a lot of pain, but they work!

  8. At the end of a weights workout, I do one set of a total-upper-body move that works as following:
    1) Hold medicine ball (I like heavier but can use any weight that is challenging) with both hands with arms by sides.
    2) Lift ball in a bicep curl movement, then press arms up and toss the ball towards the ceiling.
    3) Without moving arms, catch the ball as it comes down, then slowly lower to starting position.

    Works the biceps, triceps, shoulders, back and abs– it’s great!

  9. I love medicine balls ๐Ÿ™‚ I like to do full sit ups with them, russian twists, wood chops, burpees, planks, mountain climbers, etc. ๐Ÿ™‚ It`s a great way to add extra weight and challenge my balance ๐Ÿ™‚

  10. I normally just do crunches on top of them. I need to branch out. ๐Ÿ™‚

  11. Ah, medicine balls are awesome. the spelling is not, i always write it wrong. ๐Ÿ˜› (except this time) I love using them while doing lunges, and sit ups/roll ups…my gym has heaps and they’re great to play with, I will definitely have to try out some of your ideas here! Thank you! xyx

  12. I love doing planks with medicine balls – either with my toes on the ball, or one or both of my hands! Also, working out with balls creates so many great TWSS moments, which I really just can’t resist! ๐Ÿ˜‰

  13. I always see people using these in the gym and they look so intense ๐Ÿ˜‰ will have to give it a try sometimes! Love your workout posts!

  14. Medicine Balls are brilliant. I use them with may clients daily. ๐Ÿ™‚

  15. nice talk about balls!
    I want to use medicine balls at the gym but don’t know what to do with them! might have to try some of these moves out

  16. “lunch and twist”… LOL

  17. Great thoughts! Between this post and Mama Pea’s (dough) balls, I think the blog world has balls covered. ๐Ÿ˜‰ I am a big fan of those toe taps with the MB – just did a good series of them the other day to finish off my workout! I like doing turkish get-ups with them, or simply get-ups with both legs together and coming up into a hop while holding the MB in front of you (a BodyRock move) – SO great for your abs! Thanks for this post and the compilation of good moves.

  18. Love the medicine ball slam! It’s so fun and such a great exercise. Unfortunately, my gym does not have medicine balls though, and I have one at home but I’m scared I’m going to break my floor (we have a very old house) lol

  19. I love incorporating medicine balls into my workouts. There’s so much you can do with them!

  20. I love medicine balls ๐Ÿ˜€ My favorite exercise is doing sit ups with them– SUCH a more intense workout!

  21. Hey chicka – I’m wondering if you have any fun treadmill workouts under your sleeve? I’m reverted back to running indoors (bleh) and need to spice things up a bit.

  22. That ball + Me = Fallling on my face!

  23. I am totally intimidated by medicine balls! I will defs check them out next time I have the chance.

  24. Yay! So going to try some of these moves. My medicine balls are collecting dust. Ha ha!

  25. Russian twists are my favorite medicine ball move! Any suggestions on where to buy medicine balls at a reasonable price? I’ve only used them at the gym, and I have limited time with my current job so I am trying to create an at-home basement mini gym (very minimalist!). It is a bit dungeonish so far, but it works! ๐Ÿ™‚

  26. I love doing lunges with a twist. You feel it in your abs SO wonderfully ๐Ÿ™‚

  27. I use medine balls for squats and ab work. Thanks for posting new exercises to do with them.

  28. In honor of Indian Food Wednesday, I made some homemade Aloo Mutter… Indian style potatoes and peas. So yummy and creamy (not to mention filling!), it’s definitely like a comfort food for fall. If you’ve never tried it, give it a shot ๐Ÿ™‚

  29. I do like medicine balls for crunches.. I’ve never tried those other exercises with it but I’ll need to give them a shot!

  30. I have one medicine ball and one big ball that I lay on and do all kinds of moves. I never used balls during my workouts until a year or two ago and now realize how useful they can be!

  31. I never knew how much you could do with balls (haha) until I worked out with a trainer– he showed me so many new methods that I never would have even thought of!

  32. I’ve never tried medicine balls! But I loveee trying new things!! When traveling or trying new classes, do you just get a day-pass for the gym for that day?

  33. Love medicine balls, especially for abs! I always feel super sore afterwards!

  34. Thank you! Great post ๐Ÿ™‚ And thank you for the reminder that more weight is not always better with core work. So true and so important!

  35. The only medicine ball move I know is seated twists. Thanks for all the great ideas here!

  36. Medicine balls are great. One of my favorite exercises is a three way arm combo. You hold the ball in two hands in front of your crotch. First you do a bicep curl with it, then push it over your head like a shoulder press, then do a tricep extension and start all over again! ๐Ÿ™‚ Great way to work three groups in one shot!

  37. i love medicine balls. i do lunges and squats with them. also, i wanted to try that ugi ball zuzana uses in bodyrock…but it’s like $129! what do you think about it??

  38. I play tennis, and one of the conditioning exercises we do, is play medicine ball tennis. I LOVE it! We play normal tennis (minus the raquets), and it really works your arms!

  39. I use medicine balls from time to time…this post definitely informed me more on how and where to use them! I always tried to incorporate them into my routine more, but I never knew what to do with them!

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