Medicine balls have come a long way since the days when they were first designed using goat bladders stuffed with sand and surrounded with animal skins. The more common materials of today include such compounds as solid polyurethane or skins of vinyl or leather filled with gel or sand. With the average sizes ranging from 2 to 25 pounds, and available in many different types and style of ball to fit any desired exercise, one only has to explore the desired result to help them in their choice. Below are a few examples:
Concentrating on issues specific to the swing and stance of the baseball player, stand with the medicine ball at extended arm’s length with the nearest wall also at arm’s length beside you. Swing your hips, torso and shoulders to the left following the glide of the ball. Do this six times before repeating with the right. This conditions the hips to withstand weight dispersion and improves overall rotational movement imperative to the physical mechanics of the baseball player.
Abdominal Medicine Ball Exercises:
For strengthening the muscles of the central torso or upper body, a medicine ball can be used in a variety of ways. To strengthen the pectoral, abdominal, bicep and triceps muscles, lay on your back with legs crossed and lifted upwards. Firmly grasp the medicine ball with both hands and lunge from the center of the chest upwards. Repeat ten times. Medicine balls with handles or those designed with a texture for greater gripping are ideal for this type of exercise.
Legs and Glutes Medicine Ball Exercises:
Employing the use of a medicine ball in your usual lunge routine will help develop the legs and gluteus muscles. While holding the medicine ball close to your stomach, lunge your left foot forward while bending at the knee. Place left foot back into position and repeat using the right foot. Repeat five times per foot keeping the medicine ball midway between the stomach and chest.
Whether for the avid sportsman or the average person seeking to trim, slim and tighten, adding these activities to any physical fitness routine will speed both weight loss as well as muscle gain. As a convenient tool used in conjunction with a safe exercise regimen, a medicine ball can prove to be a valuable asset to any daily work out.
Tags: exercises with medicine balls, medicine ball fitness exercises