The oldest piece of exercise and rehabilitation equipment known to man, the Medicine Ball is the best prescription for introducing variety and fun into your exercise program!
A couple of tips before you get started:
- Keep to the edges and the corners of the gym floor to avoid widely flung bars and cables;
- Always start with the lightest weight ball available when learning a new med ball exercise;
- Gradually use (over weeks and months) heavier and heavier balls as you develop competence and strength.
- CHECK WITH YOUR TRAINER FIRST if you have injury or ailments, or are new to exercise in general
A relatively simple exercise for the core, position yourself at the base of a flat bench. Balance a ball atop of your ankles with your feet held together. Start out by holding onto the bench for stability. Fully extend your legs, along with ball, then bend at the knee and bring your knees towards your chest. Once comfortable with that, try going no hands without holding onto the bench!
Once you’re standing on top, simply perform alternating dumbbellcurls as you would do standing. Just don’t fall of the ball! Try to ‘wrap’ your feet around the ball to put as much foot in contact with the ball as possible to improve control.
Mostly for biceps, but with significant core stability and balance training, try doing some standing dumbbell curls while standing on top of the med ball! Yes, on top of the med ball. It’s actually easier than you might think. Getting on top of the med ball is, of course, the trickiest part. You should try this with lots of open floor space and WITHOUT dumbbells before trying it with dumbbells. Find the largest, softest ball you can find to start with … it will squish flatter onto the floor and roll the least. Use harder, smaller balls as you get better.
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