Easy Medicine Ball Exercises You Can Do At Home

If you’ve yet to discover some of the awesome benefits to these trusty and versatile little weight balls, you’re in for a treat. From slam balls to ‘basketball’ style med balls, these are one of the easiest, most cost-effective bits of fitness equipment you can add to your home gym.

In this guide, we’ll look at some simple exercises you can do at home with a medicine ball, diving into some basic movements you can do with these increasingly popular (and ancient) training tools. Just don’t try to peg one with your foot. Spoiler alert: it hurts.

#1 – Easy Med Ball Slamming!

As the name implies, you’re going to be picking the medicine ball up, raising it over your head and slamming it down hard on the floor. If you’ve ever seen anyone doing slams with a medicine ball, you might think ‘what’s that all about?’

Wait till you try it yourself! This one exercise will really hit muscles you have not felt for some time.

One thing though – this might not be the best one to do if your gym is in a flat. The people under you might not appreciate it.

What you’ll get from it

Who would have thought something as simple as a heavy ball could hit every major muscle group with one exercise? Well that’s exactly what you’ll be doing here.

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#2 – Basic Medicine ball crunches

After a while of doing crunches and ab work, it gets harder and harder to get that special feeling in your abs. Using a bit of extra weight can save time and improve your core and ab strength a lot faster. But you’ve got to be super careful and not go too heavy!

Grab a medicine ball from your rack and use it to tone your abs. They go hand-in-hand with ab work and are safer than using any other kind of weight. We used medicine balls a LOT in our training when I went regularly to the martial arts gym and they’re brilliant for ab work.

What you’ll get from it

This exercise is great for your core strength and will develop your abs with much less repetition than non-weighted crunches. Get the form right and don’t use a ball that’s too heavy for you.

#3 – Simple Medicine ball twists / rotations

This is a super-popular ab exercise anyone can do at home with their medicine ball. There’s an easy version and a harder version of this exercise (see below) but either one will target multiple areas of your abs.

What you’ll get from it

Grab your medicine ball from it’s stand and head down to the floor. Because this exercise targets your abs and is fantastic for core strength. Used as part of your strength routine, or in interval training you can get a lot done in a short amount of time. Just take it gently if you’ve not tried it before!

#4 – Wall Throws

If you’ve got a nice solid wall in your home gym, or can get outside if the weather’s up to it, you’re going to love doing wall throws with your medicine ball. There’s a lot of variations of this exercise, each of which doing a slightly different set of muscle groups, like the side throw and front med ball throw.

If you think the idea of throwing a ball at a wall sounds insane, you might be surprised how many different parts of your training this will improve.

What you’ll get from it

This exercise works most of your body and really hits legs and core.

Medicine ball resources and further reading

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