Medicine Ball Exercises

Try the following medicine ball exercises for something different. You can use medicine balls with a partner or on your own. They come in various sizes, so it is handy to have a couple of different sizes.

The first exercise is really a combination of an ab exercise with some chest movement. In a normal sit up position, with knees bent and feet flat, hold a medicine ball against your chest and sit all the way up and down making sure you keep a neutral back alignment.This is a regular sit up with added weight to your upper body to make it more difficult. Now the tricky part, do not come all the way up, only come up half way and throw the medicine ball above you (not too high or it will come crashing down on you) and then catch it, this will give your chest muscles something to do and will begin to develop power. Power is strength with speed.

The second one will require a smaller medicine ball. It is another variation of the push up, this targets the chest and is great for developing power in the chest. Get into a normal push up position and put your left hand on the ground and the right one on the medicine ball. Complete 1 push up and as soon as you get to the top of the movement, roll the ball from the right hand to the left hand. Place yoour left hand on the ball now and do another push up. At the top of the 2nd rep roll it back to the right hand. Keep rolling it from hand to hand in each rep. You will need to explode a little in the up movement to give the ball time to roll across.

The third of our medicine ball exercises will require two small medicine balls. Put one ball on each side and then in a normal push up poition complete one push up. When you get to the top, place your right hand on the ball on the right and your left hand on the ball on the left and then proceeed with another push up. That is one rep. Now lower one hand at a time back on to the floor and repeat the process. Use your imagination, there is no limit to what you can create with medicine ball exercises.

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