Medicine balls are excellent tools for losing weight. Unfortunately, many people do not exercise with them properly, opening themselves up to possible injuries. They also risk not achieving the toned physique they’re seeking. Lucky for you, I have a few tips that will get you on the fast track to putting your medicine ball to proper use.
One of the best ways to use your medicine ball effectively is to employ it during abdominal workouts. Simply holding the ball over your head while doing crunches will add a little more resistance training to your workout. Resistance training, when done properly, builds muscle, and muscle requires more calories to maintain, even at rest.
You can also work the medicine ball into your regular arm exercises. Instead of a dumbbell, hold the ball in the palm of your hand, with the palm facing up, and lift your arm upwards. Hold for a second and then simply bring the ball back down to your original starting position. Do a good number of reps, say 3 sets of 12 reps. This exercise will effectively work your entire arm.
Medicine balls can be used to work your thigh muscles as well. Put your back against the wall with your knees bent at a 90-degree angle and squeeze the medicine ball just above your knees. Hold that position for about fifteen seconds and then release. Incorporate this exercise about two or three times in your regular workout to give your thighs that little bit of extra attention.
You can do this next exercise to work on your triceps. While either sitting or standing, hold the medicine ball straight above your head with both hands. You then move the ball behind your head by slowly bending your elbows until you have both your elbows bent at a 90-degree angle. Hold the ball there for a second or two and then extend your elbows until the ball is again straight above your head. You can then throw the ball to a friend as you extend your arms, though this part is optional. However, if you decide to do so, remember that the real workout you get from this exercise is gained through your control; do not get too carried away with throwing the ball around.
These are just a few of the ways you can put your medicine ball to productive use. Within a few weeks of implementing these exercise techniques, you may find that you’re losing weight and developing muscle more quickly!
Feature Image: ACADEMY