Since Medicine Balls are #3 on my list of How to Create an Inexpensive Home Gym, I thought I would explain why and what you can do with them.

Medicine balls are also known as (weighted exercise balls, med balls, etc.). They are great for strength training exercises and to increase power. They are primary used to strengthen abdominal muscle with various different exercises. However, there are several exercises, which medicine balls can workout the chest, legs, and arms.

The Advantages of Medicine Ball Workouts

Abdominal workouts with Medicine Balls are far more effective than performing them without the medicine ball. By using a medicine ball you add more weight to your workout, increasing your use of muscles, increasing your muscle growth.

Medicine Balls can be also used to stretch your muscle because we all know, stretch is very important when lifting weights.

Medicine Ball Safety is Always Important

Just like using dumbbells and weight machines, there are a few rules of safety to follow when working out with medicine balls. As always, it is very important to stretch before using weights/bands to loosen each muscle group and prepare them to be lifting extra weight. If you do not stretch before using any band, tears, strain and other injuries can happen to your muscles.

Always learn how to perform each exercise before attempting. Practice without the medicine ball in your hands first and perform the exercise. Once you feel you have the correct form and technique, then you may add the medicine ball to your exercise. Using the correct form will result in more effective workouts, unlike when you perform them with the wrong form, which can lead to injuries or just no results.

Medicine Ball Exercises

Medicine Balls are primary used for abdominal exercises, but can be used to strength chest, leg, and arm muscles, too. Here are 5 exercises with medicine balls that are extremely effective. Some are exercises you already know, but by adding a medicine ball you will increase the use of your muscles in the exercise, giving your muscle a better workout.

1) The Twist

To perform the Overhead Twist, start in a standing position with your feet at shoulder width apart. Then, hold the medicine ball over your head with your arms locked. Once in this position, move the ball slowly right to left and then left to right. This is a great exercise to stretch your lower back and upper torso.

To stretch the lower back, hold to ball straight out in front of you. Then move the ball from left to right, then right to left.

2) Crunches

Crunches with medicine balls give your abs better workout. To perform crunches with a medicine ball, lie on your back on the floor with your knees bent. Hold the ball on your chest with both hands. Then perform a crunch keeping the ball on your chest and hold for 1 second, then lay back down. Perform this exercise for 3 sets, with 10-12 each reps each.

3) Working the Obliques

To perform this exercise, lie on your back on the floor with your knees bent. Place the medicine ball between your knees, holding in place. Then, rotate your legs from left to right and then back to the starting position.  Perform this exercise for 3 sets, with 10-12 each reps each.

4) Lateral Flexion

To perform the lateral flexion, you will need a physio ball. To start, lie on your side over the physio ball and then spread your legs for balance. Then, hold the medicine ball over your head and curl up towards the ceiling. Then, lay back down across the ball to the starting position. Perform this exercise for 3 sets, with 10-12 each reps each. After each 10-12 set, switch to your other side.

5) Squats

To perform a squat with a medicine ball. Stand with your feet shoulder width apart. Then, while holding the medicine ball with both hands straight out in front of you, slowly descend down toward the ground. Then, using your leg muscle push up, keeping your back straight at all times. Perform this exercise for 3 sets, with 10-12 each reps each.

These are just a few workouts that use a medicine ball, there are plenty more. Medicine Balls are a fantastic piece of equipment to have at your home to increase muscle use in abdominal workouts. If you want to workout at home, I strongly suggest getting one, plus everything else on How to Create an Inexpensive Home Gym.