This full-body workout will challenge your core, test your balance and strengthen your muscles. Try it today!

Around the world - Medicine Ball workouts - Women's Health & Fitness

The medicine ball is a key piece of equipment both at the gym and in your own home. It is a great substitute for weights and can be used in conjunction with a range of common exercises to give you that little extra resistance. There are a range of ways in which you can utilise the medicine ball in your training and below we have compiled some of the best medicine ball exercises that you can easily wok int your routine. Each of these exercises are suitable for any level, from beginner to advanced. It will just depend on how many reps and sets of each you have to perform to make them effective.

The weight of your medicine ball should be so much so that it slows down your movement. It should be slower than if you were not using a weight, but you should of course still be able to lift it somewhat easily. Each set should be completed with 10 to 15 reps. 


Overhead Slam

For a good ab workout, the overhead slam with a medicine ball is a great way to start. Stand with your feet shoulder width apart and bend your knees slightly. Hold the medicine ball in your hands and lift it over your head. Bend at your hips and be careful not to arch your back. From here, slam the ball to the ground in front of you. Make sure you utilise control, no need to slam too hard!Shoulder press

This is an easy one for beginners! To work your arms and shoulders hold a medicine ball an inch from your chest. This should be in front of your sternum. Extend your arms up above your head to the ceiling, then slowly lower it back down to the starting position. This move can be accompanied by a squat at the same time if you want to mix it up, make it a little more challenging or wish to strengthen your legs muscles at the same time.


Ball Fly

Let’s take a look at another move the strengthen your arms and shoulders. The ball fly looks harder than it is, trust us! Lie face-up on an exercise ball, your neck and shoulder blades should be resting on the centre, knees should be bent at a 90-degree angle. Engage your abs and keep your hips raised. Extend your arms toward the ceiling with a lighter than usual medicine ball in your hands. Shift the ball to your left hand and extend it to the side until it is parallel to the ground. Keep a slight bend in your elbow in order to properly balance yourself. Repeat evenly for each side, left and right. 


Single-leg Squat

For an exercise that concentrates on your legs and glutes, try the single-leg squat. Take the medicine ball in your hands and hold it to the front of your body, down near your belly button. Stand with your legs hip width apart and your knees slightly bent. Lift one leg off the ground and extend it in front of you. Lower into a squat position, with your knees over your feet. Return to your starting position and complete 10 reps on each side.