A medicine ball is like the kale of gym equipment—you know it’s good for you, but you’ve got no clue what to do with it. If that hits home, then good news. Below is a list of 13 different medicine ball exercises that are perfect for challenging full body including your abs and your arms. These beginner friendly full body fat burning medicine ball exercises are suitable for men and women.
When choosing a weight, pick a ball that’s heavy enough to slow the motion, slower than if you weren’t using any weight at all. Make sure it’s not so heavy that your control, accuracy, or range of motion (or the person next to you) takes a hit.
For each move, aim for 10–15 reps — or as many as you can do with good form. And don’t miss the full-body workout below that puts some of these moves together.
Ready? Let’s go balls to the wall!
FAT BURNING BODY WEIGHT TRAINING PROGRAM
1. Overhead slam
Stand with feet shoulder-width apart and knees slightly bent. Hold a medicine ball in both hands and lift it overhead.
Bend at your hips (hinging forward slightly), being careful not to arch your back, and slam the ball on the ground directly in front of you.
Ask fellow gym-goers nicely if it’s OK to slam on. And don’t slam toooo hard — control is key here. Retrieve the ball and repeat.
FASTEST WAY TO GET SHREDDED ABS
2. V-up
Lie faceup, legs extended (but try not to snooze on the mat). Holding a medicine ball with both hands, reach your arms overhead (à la first-thing-in-the-morning stretch).
Engage your core to lift your hands and feet simultaneously so your body forms a V position. At the top of the V, pass the ball from hands to feet.
Squeeze the ball between your sneaks, then slowly lower arms and legs back down to the floor. Return to the V position and pass the ball back to your hands.
That’s 1 rep. Wipe the sweat from your brow. Repeat.
3. Crunch with medicine ball hold
Lie faceup with legs extended in the air, so your body forms an L shape. Holding the ball overhead, crunch up, hold, and then lower back down to the starting position.
For an added challenge, crunch up and place the ball between your ankles, keeping your legs steady. (We know.)
Lower to the starting position with arms extended overhead, holding the ball in place between your feet. Crunch back up, grab the ball, and return to the starting position, holding the ball overhead. Repeat.
BUILD A BIGGER BOOTY
4. Straight-leg situp
Ready to take standard situps up a notch? Lie faceup, holding a medicine ball in front of your chest with both hands.
While keeping legs straight, sit straight up, so your body forms a giant L shape. With control, lower back to the starting position. Repeat.
5. Hay bailer
Kneel on right knee with left foot back and toes curled under to form a 90-degree angle. Hold a medicine ball in both hands close to your body while keeping your torso tight and perpendicular to the floor.
Bring the medicine ball toward your right hip, while keeping the rest of your body forward. Next, transfer it diagonally up and across the body (Think: John Travolta in Saturday Night Fever).
Hold this position for 1 count before returning to the starting position. Repeat the movement in the opposite direction with your right foot forward.
Pro tip: The more your arms are extended, the harder the move is.
6. Shoulder press
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This move is one of the easiest for beginners, but you can amp it up by using a heavier ball. Hold a medicine ball about an inch away from your chest, right in front of your sternum.
Extend your arms to the ceiling, reaching the ball overhead, then slowly lower the ball back to the starting position. Easy-peasy, right?
7. Figure 8
This is totally like ribbon dancing, just probably not as graceful. Stand with feet about shoulder-width apart. Hold a medicine ball with both hands on one side of your head, with arms fully extended.
Slowly move the medicine ball in a fluid, controlled motion, forming a figure 8. Repeat reps clockwise, then switch directions. This one can be deceivingly tiring, so try it with a lighter ball first.
8. Ball fly
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This can get a little tricky as far as balance goes, but we promise you’ll look like a total champ once you’ve got it down.
Lie faceup on an exercise ball, with neck and shoulder blades resting on the ball’s center and knees bent at a 90-degree angle (torso parallel to the floor).
Now it’s time to really put on a show: With abs engaged and hips raised, extend your arms toward the ceiling, holding a lightweight medicine ball.
Shift the ball to your left hand and slowly lower the ball until left arm is parallel with the floor. Be sure to maintain a slight bend in your elbow. Bring the ball back to the center.
Shift the ball to your right hand. Slowly lower the ball until right arm is parallel with the floor, then bring the ball back to center. That’s 1 rep. Repeat.
9. Triceps extension
Stand in a comfortable stance or sit tall in a chair, with core engaged. Holding a medicine ball in both hands, extend arms overhead, inner arms grazing ears (resist the urge to lurch your arms forward and make an elephant noise).
Next, bend elbows, lowering the ball behind your head until your arms form a 45-degree angle, or as far as feels comfortable. Squeeze triceps to straighten arms, bringing the ball back to the starting position.
10. Biceps curl
Stand with feet shoulder-width apart, holding the medicine ball in both hands at your chest. Keeping elbows close to body, lower the ball toward the ground until arms are fully extended.
Curl the ball back up to your chest and feel the burn. Grunting is optional here. Lower the ball back to the starting position. Repeat.
11. Single-leg squat
Grab a medicine ball and hold it in front of your belly button with both hands. Stand with feet hip-width apart, knees slightly bent. Lift right foot off the ground and extend it forward.
Lower your body into a squat. Sit back into an imaginary chair, with knees safely positioned over feet. Return to the starting position, then switch legs. That’s 1 rep.
12. Reaching Romanian deadlift
This one takes balance and a little breathing room to fully extend. Stand on your right leg, holding a medicine ball with both hands.
Bend right knee slightly and hinge forward at hips, extending left leg straight back. For an extra challenge, extend arms overhead.
Feel like a ninja? Check! Your body should now form a straight line that’s perpendicular to your standing leg. Return your extended leg to the floor, repeat, and then switch legs.
13. Single-leg hip bridge
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Lie faceup and extend your arms in front of you, holding a medicine ball with both hands. Keep a slight bend in your elbows.
Bend knees, bringing both heels to the ground. Once you feel steady, engage core, lift left leg straight into the air, and flex left foot. Keep a slight bend in knee.
Activate core and glute muscles, then thrust hips to the sky (very Jane Fonda-esque). Support your weight with your right foot and shoulders.
Hold for 1 count. Slowly return to the starting position with your butt on the mat. Rep
AGORA FITNESS 