Medicine balls come in different weights, sizes, and types, and can be used for different forms of physical training and for different needs. In core training, we choose different weights of medicine balls for different difficulties of core strength training.
Medicine balls are also affordable and highly versatile, making them indispensable when choosing core training equipment! For example, it can be released at the end of the movement without centrifugal deceleration of the muscles, which facilitates the release of explosive force. This property of the medicine ball allows it to enhance its range of motion and also maximize its power. Using a medicine ball in core training movements increases the intensity of the movement and makes core training more efficient!
We can also use discarded basketballs and soccer balls to make our own medicine balls. Follow the steps below to make your own medicine ball!
Steps to make your own medicine ball.
Make medicine ball with water
Step 1: Remove the plug from an old soccer ball or basketball (use pliers to remove it if necessary)
Step 2: Use the hose to fill the ball with water.
Step 3: Reinsert the plug.
Step 4: Use the inflation needle and air pump to inflate the ball.
Here are 6 recommended core training exercises using medicine balls! Bookmark them now!
Medicine ball over the top drop
Movement description.
1. Bend your knees and straighten your torso.
2. Extend your arms and lift the ball above your head.
3. Tighten the glutes and abdominal muscles. Keep your body in a straight line.
4. Accelerate your arms and slam the medicine ball as hard as you can to the ground directly in front of your body.
5. Maintain correct posture throughout the exercise; if necessary, slightly flex your hips.
6. Repeat the exercise for the established number of times.
Side toss of the medicine ball
Movement description.
1. Choose a medicine ball of moderate weight to ensure that the trainer can throw it with force and that it provides resistance.
2. The left side of the body facing the wall, kneeling on a fitness mat or foam board. The right knee is flexed and placed on the floor; the left knee is also flexed and the left foot is placed flat on the floor. The left leg is positioned at the front of the right leg.
3. Tighten the glutes and abdominals. Keep the body in a straight line during the entire exercise.
4. Hold a medicine ball with both hands in the middle of the body.
5. Turn your shoulders in the direction of your high knees and throw the ball as hard as you can at the wall with a swing of the bat.
Row throwing medicine ball
Movement description.
1. Face one wall and kneel on a fitness mat or foam board. Bend the right knee and kneel on the mat; bend the left knee and place the left foot flat on the floor. The left leg is positioned in front of the right leg.
2. Tighten the glutes and abs. Keep your body in a straight line throughout the exercise.
3. Hold the medicine ball in both hands, located at the right hip. Rotate your shoulders and throw the ball as hard as you can in the same manner as a backhand stroke in tennis.
4. Control the bounce of the ball.
5. Repeat the exercise for the established number of times, then swap legs and repeat on the other side.
Kneeling overhead hip toss
Movement description.
1. Kneel with your face to the wall.
2. Tighten the glutes and abdominals. Keep your body in a straight line throughout the exercise.
3. Hold a rubber medicine ball in both hands, close to the right hip.
4. Initiate the movement with a strong forward thrust of the right hip.
5. Release the ball at an angle toward the wall, with the ball touching the wall at approximately the midline of the body.
6. Catch the bounced ball at the other hip position and rotate slightly to the back of the left hip following the rebound impulse of the medicine ball.
7. One round trip equals one complete exercise. Repeat the exercise for a set number or length of time.
Kneeling oblique angle throw
Movement description.
1. Face the wall, kneel on a fitness mat or foam board.
2. Tighten your glutes and abs. Keep your body in a straight line throughout the exercise.
3. Extend your arms above your head, slightly behind your body, and hold a rubber medicine ball in both hands, located above your left shoulder. Throw the ball towards the wall with force. You should throw the ball at a slight lateral angle and catch the bouncing ball above your right shoulder.
4. Hold the ball above your right shoulder and repeat the throwing motion.
5. Complete one throw from the left shoulder and one from the top of the right shoulder as a complete exercise. Repeat the exercise for the set number of times.
Tornado medicine ball rotation
Movement description.
1. Choose a medicine ball with a rope, the weight should be moderate to ensure that the trainer can be thrown with force, but also to ensure that the trainer can provide resistance.
2.Stand 0.3 meters away from a wall with your back facing the wall. Bend at the hips and both knees. Stand with feet parallel to each other and toes pointing forward. Hold the rope with both hands.
3. Rotate from both shoulders and slam the ball toward the front of the body side. As you move, sit back slightly at the hips in order to counter the impact and maintain your balance.
4. Control the bounce of the ball and then slam the ball toward the wall on the other side.
5. Repeat the exercise a set number of times in a strong, rhythmic manner.
