Full body medicine ball workout to lose weight

There are a number of pieces of workout equipment that can help you train your whole body. One of my favorite pieces is a medicine ball because you can get a full-body workout or target specific muscle groups.

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A medicine ball doesn’t look like much but it is a weighted ball that can get your heart pumping and add to your overall conditioning. It might look like a basketball but it is padded and slightly heavier.

A medicine ball can weigh as little as 2 pounds and up to 20 pounds.

Benefits of medicine ball training

Develop explosive power and strength

The medicine ball is great for this because it’s a form of strength training, but it also builds speed, power and strength.

Builds core strength

Medicine ball work is an effective way to challenge your core. Your core is being challenged through various range of motions in a variety of exercises in addition to core exercises.

Cardiovascular fitness

Medicine ball exercises are generally full-body movements that combine cardiovascular and strength training at the same time. 

For example, exercises such as medicine ball slams benefit cardiovascular health as they require total-body engagement, speed, and explosive power to slam the medicine ball down.  

Functional movement

Enhances athletic performance by replicating more natural and functional movements while building strength and power. 

Low impact

They allow you to work on action and power that doesn’t stress your joints at the end of the movement because the ball is released.

Full body medicine ball workout

Most people use a medicine ball for ab exercises. But you can also target your upper and lower body.

You can perform so many exercise variations with the ball. If you don’t have a medicine ball, use a basketball or a kid’s kickball.

Medicine ball exercises descriptions

These medicine ball exercises for your abs will sculpt your upper and lower abs as well as strengthen your obliques

Bridge with medicine ball squeeze

1. Lie faceup with knees bent and feet flat on floor with your heels close to glutes.
2. Place med ball between knees and rest hands along sides of your body.
3. Squeeze the ball and drive through heels to lift hips.
4. Pause at the top and return your hips to the floor.
5. Repeat

Russian Twist

1. Start in a seated position holding the ball in your hands. Lean back slightly keeping your chest lifted.
2. Twist your torso and the medicine ball to one side, using your obliques, and then twist and rotate to the opposite side.
3. Keep alternating side to side for 15 repetitions on each side.

Planks

1. Bring the medicine ball down to the ground, then come into a standard plank position with your hands on top of the ball.
2. This will challenge your stability and abs even more than usual.
3. Hold the position on the medicine ball.

Push ups

1. Start in a standard plank position with your left hand on top of the medicine ball.
2. Proceed in lowering your body towards the ground in push up position and then back up.
3. At the top of the push up position, roll the ball to your right hand before lowering back down to the ground.
4. Push up back to the starting position.
5. Roll the ball back to the left hand and repeat the steps all over again.

You can complete all on one side and then move the ball to the opposite side. You can do these on your toes or your knees.

If rolling the ball is too difficult, you can leave the ball in one position and move your body over the ball for each hand.

Lunge with a twist

This exercise works both your legs and abs.

1. Start with your feet shoulder-width apart and holding the medicine ball between both your hands in front of your chest.
2. As you bring your left leg into reverse lunge position, lowering into 90-degree angle. Twist your upper body to the left from your midsection. Keep your core engaged, squeeze your glutes.
3. Bring your arms back to the center in a slow, controlled movement.
4. Step the left foot back and return to the starting position.
5. Repeat before switching to the opposite leg.

Squat holding ball out

This is great for both your upper body and lower body.

1. Start with your feet shoulder-width apart and holding the medicine ball between both hands in front of your chest.
2. Lower into a squat position making sure your knees are not to far over your toes.
3. Reverse out of your squat position and squeeze your glutes at the top in your standing position.
4. Repeat

Medicine ball slam

1. Stand tall with your feet roughly shoulder-width apart, your knees and hips slightly bent, holding a medicine ball in both hands in front of your body.
2. Press it overhead until your arms are straight.
3. Slam the medicine ball down to the ground.
4. As you slam follow the ball with your body by squatting down toward the ground. Try not to bend at the hips.
5. As the ball bounces up, grab it and push upwards again.
6. Repeat for three sets of 12-15 reps

What weight medicine ball should I use?

Medicine balls come in a variety of weights, usually from 2 pounds to 20 pounds. There are rubber medicine balls, soft medicine balls and slam balls to choose from. It allows you to find one that will work for your level of fitness and strength.

I would recommend starting at a 6-pound weight first and build up your strength before moving on to the 8 or 10-pound ball.

Alternative to medicine ball

If you don’t have a medicine ball, try these exercises with a basketball or kickball.

If you don’t have either, you can do a variety of exercises with a stability ball. Try a stability ball workout for your core and total body.

Stability balls add an unstable surface to your workout, forcing you to work harder and use more muscles just to keep stable. They are great for core work and stretching.

Wrap up

Medicine ball exercises are a great way to target your entire body through a variety of different exercises. Using a medicine ball is a different way to add a little creativity into your workout routine.

You will find that using a weighted exercise ball will challenge your core stability through a range of exercises.