She Strengthens

Unlock the Power of Medicine Ball Exercises

Boost your strength, athletic performance, and cardio fitness with medicine ball exercises. From abs to full-body routines, learn how to incorporate these weighted spheres into your workouts.

Choosing the Right Medicine Ball

Select a ball that’s heavy enough to slow your motion, but not so heavy that it compromises your control, accuracy, or range of motion. Aim for 10-15 reps with good form.

Abs

1. Overhead Slam: Stand with feet shoulder-width apart, hold a medicine ball overhead, and slam it to the ground in front of you.
2. V-Up: Lie faceup, hold a medicine ball with both hands, and lift your hands and feet simultaneously to form a V position.
3. Crunch with Medicine Ball Hold: Lie faceup, hold a medicine ball overhead, and crunch up, holding the ball between your ankles.
4. Straight-Leg Situp: Lie faceup, hold a medicine ball in front of your chest, and sit straight up, keeping your legs straight.
5. Hay Bailer: Kneel on one knee, hold a medicine ball close to your body, and bring it toward your hip, then diagonally up and across your body.

Arms and Shoulders

6. Shoulder Press: Hold a medicine ball at chest level, extend your arms to the ceiling, and lower the ball back to the starting position.
7. Figure 8: Stand with feet shoulder-width apart, hold a medicine ball with both hands, and move it in a fluid, controlled motion, forming a figure 8.
8. Ball Fly: Lie faceup on an exercise ball, hold a lightweight medicine ball, and shift it from hand to hand, maintaining a slight bend in your elbow.
9. Triceps Extension: Stand or sit tall, hold a medicine ball in both hands, and extend your arms overhead, bending your elbows to lower the ball behind your head.
10. Biceps Curl: Stand with feet shoulder-width apart, hold a medicine ball in both hands, and curl the ball up to your chest, keeping your elbows close to your body.

Legs and Glutes

11. Single-Leg Squat: Hold a medicine ball in front of your belly button, stand on one leg, and lower your body into a squat.
12. Reaching Romanian Deadlift: Stand on one leg, hold a medicine ball with both hands, and hinge forward at the hips, extending your other leg straight back.
13. Single-Leg Hip Bridge: Lie faceup, hold a medicine ball with both hands, and lift your leg straight into the air, flexing your foot.
14. Step Jump: Stand about 6 inches away from a low bench or step, hold a medicine ball at your heart, and jump up onto the step, landing in a wide stance.
15. Circle Squat: Stand with feet hip-width apart, hold a medicine ball in front of your chest, and circle the ball to the right and left, lifting out of the squat.

Chest and Back

16. Rolling Push-Up: Get into a high plank with a medicine ball under one hand, lower your chest toward the floor, and roll the ball to the other hand.
17. Medicine Ball Push-Up: Start in a traditional push-up position, place your palms on the medicine ball, and lower your chest toward the ball.
18. Weighted Superman: Lie facedown on a mat, hold a lightweight medicine ball with both hands, and raise your arms and legs as high as possible.
19. Lying Chest Toss: Lie faceup on an exercise ball, hold a medicine ball with both hands, and push the ball out, in line with your chest.
20. Wall Pass: Stand 3-4 feet from a wall, hold a lightweight medicine ball with both hands, and firmly throw it at the wall, catching it on its return.

Full-Body Medicine Ball Exercises

21. Rock and Roll-Up: Lie faceup, hold a medicine ball on the ground with your arms fully extended overhead, and pull your knees in toward your chest, using the weight of the ball to catapult yourself into a controlled squat position.
22. Lunge with Overhead Press: Stand with feet together, hold a lightweight medicine ball in front of your chest, and step forward into a lunge, reaching the ball straight overhead.
23. Lunge with Twist: Stand with feet hip-width apart, hold a medicine ball in front of your chest, and step forward into a lunge, rotating your torso to the right and left.
24. Squat Press and Throw: Stand with feet shoulder-width apart, hold a medicine ball at your chest, and lower into a squat position, driving through your heels to jump up and throw the ball straight up.
25. Reverse Swing: Stand with feet hip-width apart, hold a medicine ball directly in front of your chest, and lower into a squat, reaching the ball back between your legs, then explosively swinging it up overhead.

Get Started with Medicine Ball Exercises

Try these exercises at the gym or at home with a medicine ball. Choose from a variety of options, including Dynamax, Century Strive, SKLZ, Empower, and GoFit medicine balls. Happy sweating!