I like would like to do medicine ball workouts, but have nobody to throw to. I don't want to break my wall - What's a good way to do them by yourself?
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!!
3 Answers
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!!