The medicine ball is an element that has been used by physiotherapists to perform physical activities by those who have had or have mobility problems. Currently, it is found both in gyms and in fitness rooms.
Also, it is an accessory that is often used in schools to work on physical activities with students.
It is a handy tool to work your whole body and varies in weight, so we can find from 1 to 10 kg, and they can have different shapes such as with or without a handle, inflatables, etc.
They are used to give stability and to tone. Logically, the greater the weight of the ball, the greater the effort.
Next, we will analyze if using a medicine ball is a good workout, its benefits for functional training, and the different exercise types for beginners. Let’s start!
5 Benefits of Using Medicine Balls
1. Works the muscles effectively
The medicine ball is an excellent element to work the muscles of the whole body to gain strength, cardiovascular endurance, and lose weight.
It has become trendy in gyms, mainly because it is a widely used element in functional training and provides excellent benefits for its users.
In addition to being an excellent tool to work the stabilizing muscles of the core, it works the eccentric phase of the tissue, a phase forgotten by many users, and that provides benefits in improving strength, as well as in the prevention and rehabilitation of injuries.
If you are a beginner, it is advisable to start with a medicine ball of low weight and, over time, increase it.
2. Get well-defined abs
Among the different elements at your disposal is the medicine ball with which you can intensely work the abdominals.
Now it is possible to use it as a compliment when toning the core since it also allows us to perform different movements and, thus, make your abdominal routine more bearable.
Among the different exercises that you can do with the medicine ball, some will allow you to train your lower abs, obliques, etc.
3. Get optimal physical preparation
Elite athletes increasingly use the medicine ball in their training to develop specific skills such as speed and obtaining more precise movements.
The advantage of this accessory is that it can be very well adapted to the exercise of different sports because it allows the performance of various body movements such as boxing, rotational movements, and javelin speed, among others.
Also, its use is common in CrossFit routines, a modality that takes the body to the limit.
The medicine ball can be lifted, thrown, moved, or used as resistance. Its multiple uses make it a very versatile tool.
4. Improve your physical power
The medicine ball allows movements to be carried out in a similar way to a throw. When we perform power exercises, we must do a proper warm-up, as they are very explosive exercises that can lead to injuries.
Also, we must go from general exercises to more specific ones such as squats combined with the throwing of the medicine ball, which you can do on the wall or with the help of another person.
5. Improves coordination and balance
Numerous exercises can be done to create both imbalances and to work on coordination.
Working on balance and coordination gives your body more significant toning of all the intense muscles, which are essential to maintain correct posture and to feel safe.
With balance exercises, thanks to the medicine ball, coordination between the muscles is developed, in addition to strengthening the entire lower back and burning many more calories by working the muscles more deeply.
Is Using Medicine Ball a Good Workout?
Undoubtedly, the medicine ball is excellent for developing good workouts since, having a therapeutic origin, it is a method to keep the muscles toned and active in athletes.
Since its creation, many have used it in their physical routines because, as we saw previously, it can bring us great benefits.
Its use is prevalent in passive gymnastics in which the person seeks to achieve right muscle tone with little risk of injury or not worsen existing ones.
Thanks to its unstable nature, its handling requires particular work on the muscles of the extremities.
It is also a tool to improve the control of our body learning in this way to maintain balance.
Its use provides elasticity, strength, and in some exercises, it is a means to develop an excellent aerobic work that will improve our cardiovascular system.
7 Best Medicine Ball Exercises for Beginners
Exercise routines have changed, thanks to the addition of medicine balls. This accessory allows for a wide variety of movements that can be performed at home or in the office.
Also, it is excellent for both experts and beginners, are you one of them? Here we explain seven best medicine ball exercises for beginners.
1. Close Grip Push-Up
We place ourselves face down, adopting the push-up position with our legs extended and place the medicine ball at chest level. We place the hands in its lateral-superior zone with the thumbs pointing forward.
Maintaining the balance with the hands-on it and supporting ourselves with the tips of the feet on the floor, we make an extension of the arms, trying to keep the arms close to the body when we return to the starting position.
When going down, try to get your chest as close to the ball as possible.
With this exercise, a complete work of triceps, pectorals, and abdominals is carried out, in addition to working on balance.
Another alternative is to perform this exercise with your knees on the floor.
2. Mountain Climber
Adding a medicine ball to this exercise will test the stability and strength of your torso.
To start, you must face down, with both hands on the ball, your back straight, your abdomen tense, and your arms and legs extended, and the same initial push-up position.
Once there, bend your right knee to touch your chest, while keeping the contralateral leg extended.
Then lower the right knee, and do the same procedure with the left.
Separate your feet until they are at the same level with your shoulders, knees semi bent in a squat position, and keeping your back straight, and you take the medicine ball with your hands to place it close to your chest.
Then the body should be lowered slowly, bending the knees until the thighs and legs are at a 90-degree angle, and the knees are parallel with the balls of your feet.
When finished, it is raised again until adopting the starting position.
This exercise is quite complete; it allows working for several muscle groups simultaneously, including the glutes, shoulders, legs, and abdomen.
4. Medicine Ball Balance
This exercise seems very simple, but the truth is that you will be able to work the muscles of the back, abs, buttocks, legs, and shoulders in a short time if you practice it daily.
Allow yourself to balance by standing on one leg and holding the ball above your head with both hands.
You only need 30 seconds to then hold the ball with one hand (it should be the hand opposite the bent leg) and extend it to the side for another 30 seconds.
Now balance with the other leg holding the ball with the opposite hand.
5. Squat to Press
Once the conventional squat movement is mastered, you can begin to perform combination exercises.
The same position as a regular squat should be adopted, as the medicine ball will only be held on the chest during the descent.
When raising the body to return to the basic position, the arms should be extended and brought over the head, holding the ball on both hands, then slowly lower them to the chest and repeat the movement.
This exercise will help you strengthen your abs and back. To make it a bit more complex exercise, we will add the medicine ball.
To do this, you just have to lie on the floor, with your legs bent 90 degrees and your feet on the floor. Hold the medicine ball with both hands on your chest and sit-up without dropping the ball.
Don’t forget to breathe properly and keep your back straight so you don’t injure yourself.
The extra weight of the ball will add a bit of difficulty to the exercise, so don’t rush and go slowly.
Lying on your back, lift your legs until they are perpendicular to the floor. Next, proceed to hold the ball with both arms extended and in front of your head.
Then lift your torso with your arms extended until the ball touches your toes.
After that, lower your arms until you return to the starting position (placing your arms over your head and on the floor with both hands).
Repeat the same procedure, always keeping your legs firm and elevated to work your abs.
There are many ways to exercise, and there are those who prefer to run or lift weights.
However, you can complement your training session at home using instruments such as medicine balls, an alternative that has become more popular over time.
They offer a wide range of uses, adjustable to different ages and physical capacities, and you can use it both to practice alone or as a couple.
Go ahead and change your exercise routines using a medicine ball; you will see that you will obtain excellent results in a short time since you will exercise your whole body.