Training

Medicine-Ball Moves For an Even Better Workout

These medicine ball moves will make you stronger.


*Content courtesy of POPSUGAR Fitness

Adding some extra resistance to your strength-training routine can offer the results you’re looking for, so bring a medicine ball into the mix! Challenge your whole body and update your workout with the following moves.

Alphabet Abs

There are two variations of this exercise: one for core stability and one for torso mobility. To start, grab a medicine ball that’s between five and 15 pounds. Stand with your feet shoulder-width apart, making sure your knees are not locked.

For stability:

  • Start with the ball at chest level, and slowly write the cursive alphabet in front of you.
  • While your arms move around in all sorts of angles, you need to use your abs to keep your torso still. Think of keeping the area between your ribs and pelvis solid.
  • For a more advanced version, try this move while standing on a BOSU.

For mobility:

  • Start with the ball at chest level, but increase the range of motion of your arms by making your alphabet larger and using your torso and rib cage to write the letters as well.
  • Keep your abs engaged the entire time, and start with a lighter medicine ball. For more of a challenge, try this version in a squat or a lunge.

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Standing Wood-Chop

  • Start with your feet a little wider than hip’s distance apart, keeping the knees slightly bent, and bring a five- to 10-pound medicine ball to your left shoulder.
  • On an exhale, pull abs to spine, and “chop” the ball down diagonally across your body toward your right knee. Imagine you’re chopping some wood at this angle and the ball is your axe — the move is a bit percussive.
  • Focus on the rotation initiating in your torso. Remember you are moving with force but control. Don’t give in to the momentum of swinging the ball around.
  • Control the ball back up to the starting position. This completes one rep.

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Reverse Lunge With Twist

  • Stand with your feet shoulder-width distance apart. Grasp a five- to 10-pound medicine ball between both hands, your arms outstretched in front.
  • Keep your core stable and weight on your heels. Take a large step back with your right foot, planting your foot and then lowering your body until both legs are bent in right angles.
  • As you sink into the lunge, twist your torso to the left and over your left leg.
  • Bring your torso back to center, and exhale as you extend your legs. Bring your feet back together, and then repeat with your left leg, this time twisting to the right.
  • This completes one rep.

Find out four more medicine ball moves at POPSUGAR Fitness.

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