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8 Of The Best Medicine Ball Exercises For Women
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8 Of The Best Medicine Ball Exercises For Women

8 Of The Best Medicine Ball Exercises For Women

Medicine balls are excellent exercise equipment for women. The medicine ball offer a wide range of exercises that can target different muscle groups and fitness goals. Here’s why medicine balls can be particularly beneficial for you as a woman.

According to Women’s Heath and Tatiana Lampa, a certified personal trainer at Fithouse and SLT, and creator of the Training With T app, medicine ball workouts offer numerous benefits for overall fitness. Lampa emphasizes that training with a medicine ball not only develops explosive power and increases body strength but also enhances speed and provides more versatile movement in different planes.

In This Article

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Key Takeaways

Effective Exercises: Engage multiple muscle groups with Medicine Ball Squat Press, Slam, and Russian Twists.

Enhanced Strength and Stability: Target core, legs, arms, and shoulders, improving coordination and power.

Historical Roots: Originating in ancient athletic training, medicine balls offer versatile, accessible workouts with therapeutic benefits.

8 Best Medicine Ball Exercises

Courtesy of Juice & Toya

The best medicine ball exercises are those that engage multiple muscle groups, improve stability, and enhance overall strength and power. 

Exercise 1: Medicine Ball Squat Press

Stand with feet shoulder-width apart, holding the medicine ball at chest level. Perform a squat, then explosively press the ball overhead as you return to standing position.

Exercise 2: Medicine Ball Slam

Hold the medicine ball overhead, then forcefully slam it to the ground while engaging your core and using your whole body to generate power. Catch the ball on the bounce and repeat.

Exercise 3: Medicine Ball Russian Twists

Sit on the floor with knees bent and feet off the ground, holding the medicine ball with both hands. Rotate your torso to one side, bringing the ball beside your hip, then rotate to the other side, passing the ball to the opposite hip. Repeat in a controlled motion.

Exercise 4: Medicine Ball Lunge with Twist

Hold the medicine ball with both hands at chest level. Step forward into a lunge position with your right leg, then twist your torso to the right, bringing the ball outside of your right knee. Return to the starting position and repeat on the other side.

Exercise 5: Medicine Ball Push-Ups

Place one hand on the medicine ball and the other hand on the ground in push-up position. Perform a push-up, then roll the ball to the other hand and repeat.

Exercise 6: Medicine Ball Woodchopper

Stand with feet shoulder-width apart, holding the medicine ball with both hands overhead on one side. Keeping your arms straight, swing the ball down diagonally across your body toward the opposite hip, engaging your core and twisting your torso. Return to starting position and repeat on the other side.

Exercise 7: Medicine Ball V-Ups

Lie on your back with legs extended and arms overhead, holding the medicine ball. Simultaneously raise your legs and torso while bringing the ball toward your feet, forming a “V” shape. Lower back down with control and repeat.

Exercise 8: Medicine Ball Wall Throws

Stand facing a sturdy wall with the medicine ball at chest level. Explosively throw the ball against the wall, catch it on the rebound, and repeat.

These exercises target various muscle groups, including the core, legs, arms, and shoulders, while also improving coordination, balance, and power. As with any exercise program, it’s essential to use proper form and start with a weight that allows you to perform the movements safely and effectively.

What is a Medicine Ball?

A medicine ball is a weighted exercise ball that typically ranges in weight from 2 to 25 pounds (1 to 11 kilograms), although heavier ones are also available. Unlike fitness balls, which are usually large and inflatable, medicine balls are smaller and made of materials like leather, rubber, or vinyl, with a firm texture.

Medicine balls have been used for centuries as training tools, and they are versatile for a variety of strength, power, and conditioning exercises. They come in different sizes and weights to accommodate different fitness levels and exercise goals.

Medicine balls are commonly used for exercises such as:

  1. Medicine Ball Slams: Holding the ball overhead and forcefully slamming it into the ground.
  2. Medicine Ball Twists: Sitting on the floor with feet off the ground and twisting side to side while holding the ball.
  3. Medicine Ball Squats: Holding the ball at chest level while performing squats.
  4. Medicine Ball Lunges: Holding the ball at chest level while performing lunges.
  5. Medicine Ball Push-Ups: Placing one hand on the ball and one hand on the ground while performing push-ups.
  6. Medicine Ball Russian Twists: Sitting on the floor and twisting side to side while holding the ball in front of the torso.

Medicine balls are used in a wide range of fitness settings, including gyms, rehabilitation centers, and sports training facilities. They are effective tools for developing core strength, coordination, and explosive power, making them popular among athletes and fitness enthusiasts alike.

See Also
Five Of The Best Battle Rope Exercises For Beginners

Why is it Called a Medicine Ball?

The term “medicine ball” has its origins in the 19th century, and its name doesn’t stem from its use in medicine or healthcare, as you might expect. Rather, the term “medicine” in this context refers to “medieval” or “medievalist,” reflecting its historical roots.

The concept of using weighted balls for exercise dates back to ancient times, where they were used in various athletic training regimens. However, the modern term “medicine ball” gained popularity in the 19th century when it was reintroduced by physical education pioneer Dr. Dioclesian Lewis.

Dr. Lewis, a physical education instructor, introduced the weighted balls as part of his exercise routines in the mid-1800s. He aimed to promote physical fitness and strength training among his students and patients. The term “medicine ball” was coined to emphasize the therapeutic benefits of exercise and its role in promoting overall health and wellness.

Over time, medicine balls became widely used in athletic training, rehabilitation, and general fitness programs. While the term “medicine ball” may seem antiquated, it has persisted into modern times and remains a popular piece of exercise equipment used by people of all fitness levels for strength, conditioning, and functional training purposes.

The Expert Advice

Rebecca Stewart a certified personal trainer, mobility coach, and pain-free performance specialist, highlights in the article for Women’s Health the importance of engaging the entire body in all three planes of movement during medicine ball workouts. Stewart notes that many people focus solely on exercises in the sagittal plane, neglecting side-to-side and rotational movements. 

Training in all planes of movement, according to Stewart, helps reduce the risk of injury, especially by improving balance, coordination, and core strength. Additionally, studies have found that medicine ball workouts significantly enhance both static and dynamic balance, essential for preventing falls and instability.

Gina Newton, a certified personal trainer and holistic body coach, points out that most medicine ball exercises have minimal impact, making them ideal for increasing power without stressing the joints. Newton emphasizes the importance of selecting the appropriate medicine ball weight based on individual fitness goals, whether it’s speed or power improvement.

Conclusion 

Choosing medicine ball exercises in your fitness routine can be highly beneficial, offering a diverse range of workouts to enhance strength, stability, and overall physical performance. 

With a history rooted in ancient athletic training and reintroduced in the 19th century for its therapeutic benefits, medicine balls remain a timeless and versatile tool for achieving fitness goals. 

Whether you’re a beginner or an experienced exerciser, these dynamic workouts provide an effective way to target multiple muscle groups, improve coordination, and boost power, contributing to a healthier and more active lifestyle.

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