Ok so I love doing medicine ball work outs too. I found these two to be the BEST when working our your core. You extend your legs and your arms creating a v with your butt as the base. You then place the ball either at your hands or feet a couple of inches off the ground and contract in the middle to pass it off to either the feet or hand and then return back to a couple of inches off the ground.
The second one is called russian twists. You start off with a similar v position but your legs are bent at the knees keeping your feet a couple of inches off the ground, the ball is then placed a few inches off your chest with your hands. You then proceed to twist side to side. I let the ball touch the ride then back all the way to the left for one rep. This will get you lean and mean!!
To follow up on Peter Park's good exercises... There are a few things to consider what you want to do with a medicine ball. I'm a huge tennis player, so I'm looking to create explosiveness without bulk. Because of that, I'll use a 4 lb. ball. It doesn't sound like much, and it isn't. But, you can develop explosiveness with the ball if you work really fast with it. I try to get in 100 Russian Twists (50 per side) in 50 seconds.
A few others to consider:
Squats while holding a medicine ball; keep your arms extended in front of you and your core tight.
One-sided pushups: Place the ball under one hand, the other other hand goes on the floor. Do a pushup, switch the ball to a different hand. You'd be surprised at how different this feels compared to a vanilla pushup.
Lunges with a medicine ball over your head and arms fully extended.
Lunges with a twist, literally.
With feet shoulder-width apart, lift the ball over your head and slam it down as hard as possible. Try not to use your legs, and reach as high as possible.
Get 3 medicine balls and place one under your feet and under each hand. Do pushups. These are ultra tough (to me). You can skip the pushup part and "simply" hold a plank.
well if you have the cash and the space you can go with a medicine ball rebounder. after shoulder surgery I used one of these at physical therapy, worked great.
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Ok so I love doing medicine ball work outs too. I found these two to be the BEST when working our your core. You extend your legs and your arms creating a v with your butt as the base. You then place the ball either at your hands or feet a couple of inches off the ground and contract in the middle to pass it off to either the feet or hand and then return back to a couple of inches off the ground.
The second one is called russian twists. You start off with a similar v position but your legs are bent at the knees keeping your feet a couple of inches off the ground, the ball is then placed a few inches off your chest with your hands. You then proceed to twist side to side. I let the ball touch the ride then back all the way to the left for one rep. This will get you lean and mean!!