Need to get a workout in but don’t have the means to travel to the gym? You can get a great workout that targets your arms and core in the comfort of your own home. You don’t need anything more than a medicine ball and a floor mat. If you are a beginner, look for a ball that has enough weight to be challenging, but won’t tire you out quickly. Check out some of these exercises below!
- Side-to-Side Twist: Sit on your mat and hold your medicine ball with both hands. Raise both legs up, bending at the knee to create a 90-degree angle. Lean back a little so you are sitting on the edge of your butt. With your medicine ball in hand, twist your body from side-to-side, touching the ball on the ground next to your hip each time. Repeat for 20 touches, rest and repeat routine two more times.
- Climbers: On your mat, go into a plank position. Place your hands on the top center of the medicine ball on the floor and lift your body up. Balance your weight and begin doing climbers. Start slow and when you get comfortable enough, you can speed up. Engage your core muscles and repeat climbers for 30 seconds, rest and repeat routine three more times.
- Pass Pushups: In a plank position, place the medicine ball under one hand and keep the other hand flat on the ground. Do one pushup, roll the ball to your other hand, place that hand on the ball and do a pushup. Continue this pattern for 20 pushups, rest and repeat routine two more times.
- V-Up: Lie down on your back, extend both legs out and keep them together. Hold your medicine ball with both hands, and extend your arms above your head with the ball touching the ground. Simultaneously raise your arms and legs upwards to create a V-shape with your body and come back down to your starting position. You want to engage your core muscles and keep your legs straight. For added difficulty, touch the medicine ball to your toes and come back down to the ground. Do 10 v-ups, rest and repeat routine two more times.
- Sit-Ups: Lay on your back with both legs bent. Hold your medicine ball with both hands, and extend your arms above your head with the ball touching the ground. Simultaneously pull your legs into your chest as you bring your arms over your body. You should look like you’re in a tuck. Try to touch your toes to the ball. Do 10 sit-ups, rest and repeat routine two more times.
- Suitcase Crunch: Lie down on your back, extend both legs out and keep them together. Hold your medicine ball with both hands, and extend your arms above your head with the ball touching the ground. Simultaneously bend one leg into your chest while bringing the ball over your head and over that knee. Try to touch the ball to your toes and then go back to your starting position. Alternate legs and repeat 10 times on each side, rest and repeat.
- Reverse Lunge Pass Under: Standing up, you are going to go into a reverse lunge (step back instead of forward). While in the lunge, pass the medicine ball between your legs, and then come back up to standing position. Repeat with your opposite leg. Do 20 passes, rest and repeat.
- Squat Curl Press: Standing up with legs shoulder width a part, hold the medicine ball with both hands at your chest. When you squat down, curl your arms forward. When you come up, curl your arms back into your chest. Finally, when you are standing, lift the ball above your head and back to your chest. Repeat 15 times, rest and repeat routine twice.
Let us know what exercises you like to do with a medicine ball by commenting below!