10 Medicine Ball Moves to Help You Get a Leaner Body

By , SparkPeople Blogger

Medicine Balls provide a great alternative to the standard free weights and resistance bands many of us own and use for strength training at home. Not only do medicine balls provide us with a larger range of motion compared to other workout equipment, but they also provide us with greater dynamic flexibility. Depending on the weight you choose, medicine balls can be an inexpensive addition to your at home workout equipment while providing you with variety to help keep your workouts fresh, therefore making them a great supplement to your strength training routine.

Glutes and Hamstrings

Bridge on Medicine Ball

Quads, Hamstrings, Obliques

Walking Lunge with Medicine Ball Twist

Quads, Hamstrings, Abs, Obliques, Shoulders


Figure Eights

Shoulders, Back and Chest

Medicine Ball Pullover

Pectorals, Latissimus dorsi, Deltoids, and Triceps

Lying Overhead Pullover

Obliques, Arms, Abs

Medicine Ball Tap


Alphabet Abs with Medicine Ball

Medicine Ab Workout

Do you own a medicine ball? If so, do you use it as part of your strength training routine? If you do not own one, do you think this would be something you would want to add as a part of your home fitness equipment? What are some of your favorite medicine ball moves?

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SPINECCO 5/11/2021
Great information. Report
VHAYES04 2/13/2021
Ty Report
JRASSETT 9/26/2020
I have done ball slams with my trainer. Report
CHERYLHURT 9/23/2020
Great Report
CECELW 7/10/2020
i'm pretty sure i've tried the medicine ball workout. It's been quite some time ago. I do remember it wasn't one of my favorites Report
Can't see the pics 😢 Report
Need to google size of one and watch for a sale. Looks manageable Report
I just bought a 10-pound ball this afternoon -- looking for moves with the correction posture. This helped. Thanks!
I enjoy using the medicine ball for exercise. It an underestimated use of equipment. Report
Yes, and I do Report
I have done several of these exercises several tines. Once you get a used to it, you can Report
I've done a medicine ball WO before, but I do not own my own. Report
I don't own a medicine ball but I have access to them at my gym. I use them occasionally. Report
Great tips good Blog Report
The links to some of the exercises have expired. Report
I need to continue health work and eating right. This exercise may help. Report
I do not own one, but the next time I see one on sale, I'll get it. I need more ab work Report
I read this blog when you first posted it, but I come back to it because I enjoy my medicine ball. I'm so glad you wrote this. Report
I love the variety of moves and the headings of muscles worked. Report
Having specific medicine ball exercises right here makes integrating them into my routine soooooooo much easier! Thank you! Report
Thanks for the information. I have one and really didn't know what to do with it; this blog was a lot of help. Thanks. Report
I used medicine balls when I was in rehab for my back last summer. I have no idea where to buy them. However, I have a cat and am afraid he would claw a hole in it. Report
We recently relocated to Sydney, Australia. Due to weight, I sold all of my free weights. I did ship my resistance bands, mats, stability ball and medicine ball. I am always looking for new ways to incorporate my medicine ball into my strength workouts. Thanks for this! Report
I have a medicine ball just afraid to use because I have been thru 5 of them...my cats think it THEIR ball and dig their claws into it...lol Report
I have a medicine ball, just didn't really know what to do with it. Report
I got a small 4lb. one for Christmas and have never used it because I wasn't sure what to do with it. Now I know, and now I can start using it! Thanks so much for all the great info!
Can't wait to try some of these! Report
There are a wide variety of medicine balls on Amazon.com that have free shipping too. I haven't gotten one yet but I'm planning to now! Report
I've thought about getting one to use, but haven't so far. I will though! Report
I have a 4 lb. medicine ball that I bought at Walmart. It came with a dvd. It is approximately a 40 minute workout. It has cardio mixed in with the workout. I love it. I do it quite often. I have been looking for a heavier ball but I haven't been able to find one yet.
I have a little 4 lb. ball I bought from Target. It's great to use when I do waist twists. Report
Thanks for the exercises. Report
i love my ball thanks for all the great tips Report
There's some at my gym that I haven't really used. Thanks for the tips! I'll consider it now that I've read this!

Jocelyn Report
I don't have a medicine ball, but I do plan to get one. Report
Nancy, sometimes I think you and Kelsey (the personal terrorist extraordinaire) are in cahoots. We have added Medicine Ball Pushups to my repertoire.
One hand on the ball, one hand on the ground, do the pushup, then roll the ball to the other hand and repeat, then back again. 2 sets of 15 and I'm ready to collapse. I have a love hate relationship with the medicine ball!

Medicine balls come in various weights...you want it to be heavy enough to slow the motion of the exercise you are performing, but not so heavy you can't maintain proper form.

As far as the size, choosing a ball proportionate to your size and shoulder width is best. However, according to the American College of Sports Medicine, choosing a smaller-sized, lighter medicine ball allows for one to build training speed while a heavy bigger-sized medicine ball helps build strength-speed and/or power training.

I hope this helps!
Nancy Report
Hi I'm new to this and my one big question is "How do you know what size of Medicine ball to get, Please help Report
Definitely something for me to consider adding to switch things up. Report
I don't have a medicine ball at home, but I've occasionally used them at the gym. I like tossing one around with a friend. it's a great workout. Report
I have a medicine ball. I enjoy using it. My teenage son and I do trunk twists using it. Report
I just got a medicine ball as well. I really like it . Report
They have them at the gym, so I wouldn't bother spending money on one, unless I found one at a yard sale for a couple of dollars (which could happen, since people sell everything at YS.) Report
Do you own a medicine ball? no
If so, do you use it as part of your strength training routine? If you do not own one, do you think this would be something you would want to add as a part of your home fitness equipment? yes
What are some of your favorite medicine ball moves? shoulders, lunges
I will get one as soon as possible! Report
I've got a medicine ball and used it for awhile till the exercises became stale to me, thanks so much for giving me new ideas. Report
I purchased a medicine ball a while back, did not realize the great advantages!
Thank you.... it will be added to my workouts! Report
I'm making medicine balls right now per some of the DIY instructions available around the 'net! I'm hoping to make a couple sets form 5-25 lb. Training with them is going to be AWESOME!! Report
Any tips on how to select the right size & appropriate weight for particular exercises or fitness levels? Looks fun! Report
Any tips on how to select the right size & appropriate weight for particular exercises or fitness levels? Looks fun! Report
I need to buy a medicine ball. I believe it will add variety to my workouts especially for core exercises. Report