How can medicine ball workouts transform your fitness routine. What are the top YouTube videos for effective medicine ball exercises. Which trainers offer the best medicine ball workout guidance online. How long do these workout videos typically last. What muscle groups can you target with medicine ball exercises.
The Rise of Medicine Ball Workouts: A Trending Fitness Phenomenon
Medicine ball workouts have surged in popularity, even making it to Google’s Top Trending Workouts list in 2019. This versatile piece of equipment offers a unique blend of resistance training and coordination exercises, making it a favorite among fitness enthusiasts and professionals alike.
Anna Renderer, a renowned fitness instructor, emphasizes the ease of incorporating medicine balls into bodyweight exercises for added resistance. She also highlights their effectiveness in enhancing hand-eye coordination, a crucial skill in many sports and daily activities.
Comprehensive Full-Body Medicine Ball Workouts
Several YouTube fitness channels offer comprehensive full-body workouts using a medicine ball. These routines are designed to engage multiple muscle groups simultaneously, providing an efficient and effective workout experience.
Heather Robertson’s 12-Minute HIIT Workout
Heather Robertson, a popular fitness YouTuber, offers a high-intensity interval training (HIIT) workout that packs a punch in just 12 minutes. The routine includes six dynamic exercises:
- Lunge and twist
- Toe taps
- Dead bugs
- Wall balls
- Ball crunches
- Ball burpees
Participants complete three rounds of these exercises, with each interval consisting of 30 seconds of work followed by 10 seconds of rest. This structure ensures a challenging workout that improves cardiovascular fitness and muscular endurance.
Fitness Blender’s 27-Minute Total-Body Workout
For those seeking a longer session, Fitness Blender provides a 27-minute total-body workout. This routine comprises three rounds of eight exercises, utilizing a bouncing medicine ball. Some of the featured moves include:
- Push-ups
- Single-leg three-point squats
- Squat passes
- Ball slams
The inclusion of ball slams adds a plyometric element to the workout, enhancing power and explosiveness. For those without a bouncing medicine ball, Fitness Blender suggests simply bending down to pick up the ball between repetitions.
Targeted Medicine Ball Workouts for Specific Muscle Groups
While full-body workouts are excellent for overall fitness, targeted routines can help focus on specific muscle groups or fitness goals.
Sydney Cummings’ 50-Minute Legs and Abs Workout
NASM-certified personal trainer Sydney Cummings offers an extensive 50-minute workout targeting the legs and abdominal muscles. This routine focuses on:
- Quadriceps
- Hamstrings
- Rectus abdominis
- Transverse abdominis (TVA)
Exercises in this workout include press jacks, lunge and twist, medicine ball V-ups, and lunge to single-leg Romanian deadlift. This combination of moves ensures a comprehensive lower body and core workout.
Class FitSugar’s 5 Ab Moves
For those looking to focus solely on their core, Class FitSugar provides a tutorial on five effective medicine ball exercises for the abdominal muscles:
- Medicine ball deadlifts
- Russian twists
- Roll-up to V-sit
- Push-ups (with one hand on the medicine ball)
- Toe touches
While this video isn’t a follow-along workout, it provides clear instructions for each exercise, allowing viewers to create their own ab-focused routine.
High-Energy Medicine Ball Workouts for Cardiovascular Fitness
Medicine ball workouts aren’t limited to strength training. Many YouTube videos incorporate this versatile tool into high-energy, cardio-focused routines.
Tough Mudder’s 10-Minute Full-Body Workout
Tough Mudder, known for its challenging obstacle course races, offers a quick yet intense 10-minute full-body workout. The routine consists of two four-minute rounds featuring:
- Toe touches
- Push-ups
- Squat jumps
- Up-and-overs
- Woodchops
This high-intensity circuit is designed to elevate heart rate and improve overall cardiovascular fitness while engaging multiple muscle groups.
Keaira LaShae’s 33-Minute Dance Workout
For those who prefer a more dance-oriented approach to fitness, Keaira LaShae of SuperheroFitnessTV presents a 33-minute dance cardio workout incorporating a medicine ball. This fun and energetic routine works the entire body while improving coordination and rhythm.
Quick and Effective Medicine Ball Workouts for Busy Schedules
In today’s fast-paced world, finding time for lengthy workouts can be challenging. Fortunately, several YouTube creators offer quick yet effective medicine ball routines that can easily fit into busy schedules.
Amy Kiser Schemper’s 18-Minute Full-Body Workout
BodyFit By Amy’s Amy Kiser Schemper provides an 18-minute medicine ball workout targeting the arms, legs, and core. This time-efficient routine includes exercises such as:
- Sumo squat to tricep extension
- Squat to bicep curl
- Push-ups
- Crunches
Despite its short duration, this workout offers a comprehensive full-body experience, making it ideal for those with limited time.
Incorporating Medicine Ball Workouts into Your Fitness Routine
Medicine ball workouts offer a versatile and effective way to enhance your fitness regimen. Whether you’re looking to improve strength, cardiovascular fitness, or coordination, there’s a medicine ball workout video on YouTube to suit your needs.
When integrating these workouts into your routine, consider the following tips:
- Start with a weight that challenges you but allows for proper form
- Gradually increase the duration and intensity of your workouts
- Combine different videos to create a varied weekly workout plan
- Listen to your body and take rest days as needed
By incorporating these expert-led medicine ball workout videos into your fitness routine, you can enjoy a diverse and effective exercise regimen from the comfort of your home.
Choosing the Right Medicine Ball for Your Workouts
Selecting the appropriate medicine ball is crucial for maximizing the effectiveness of your workouts while minimizing the risk of injury. Consider the following factors when choosing a medicine ball:
Weight
The ideal weight of your medicine ball depends on your fitness level and the type of exercises you plan to perform. As a general guideline:
- Beginners: Start with a 4-6 pound (2-3 kg) ball
- Intermediate: Use an 8-10 pound (3.5-4.5 kg) ball
- Advanced: Consider a 12-15 pound (5.5-7 kg) ball or heavier
Remember, it’s better to start lighter and progress gradually than to risk injury with a ball that’s too heavy.
Material
Medicine balls come in various materials, each with its own benefits:
- Rubber: Durable and bouncy, ideal for slamming exercises
- Leather: Offers a good grip and is suitable for throwing exercises
- Vinyl: Easy to clean and often more affordable
Choose a material that suits your workout style and preferences.
Size
The size of the medicine ball can affect your grip and the types of exercises you can perform. Most medicine balls range from 6 to 14 inches (15 to 35 cm) in diameter. A ball that you can comfortably grip with both hands is typically suitable for most exercises.
Safety Considerations for Medicine Ball Workouts
While medicine ball workouts can be highly effective, it’s essential to prioritize safety to prevent injuries and ensure optimal results. Keep these safety tips in mind:
Proper Form
Maintain proper form throughout your exercises to maximize effectiveness and reduce the risk of injury. Pay attention to the instructors’ cues in the YouTube videos and focus on your technique, especially when trying new exercises.
Warm-Up and Cool-Down
Always begin your workout with a proper warm-up to prepare your muscles and joints for exercise. Similarly, end your session with a cool-down to gradually lower your heart rate and prevent dizziness.
Appropriate Space
Ensure you have enough space to perform the exercises safely. Clear the area of any obstacles and consider using a non-slip mat for better stability during floor exercises.
Gradual Progression
As you become more comfortable with medicine ball exercises, gradually increase the weight of the ball or the intensity of your workouts. Avoid pushing yourself too hard too quickly to prevent overuse injuries.
Benefits of Incorporating Medicine Ball Workouts into Your Fitness Routine
Adding medicine ball workouts to your exercise regimen can provide numerous benefits for your overall fitness and well-being. Some key advantages include:
Improved Core Strength
Many medicine ball exercises engage the core muscles, helping to build a strong and stable midsection. This can improve posture, reduce back pain, and enhance overall athletic performance.
Enhanced Functional Fitness
Medicine ball exercises often mimic real-life movements, improving your ability to perform daily activities with greater ease and reduced risk of injury.
Increased Power and Explosiveness
Exercises like medicine ball slams and throws help develop power and explosiveness, which can benefit athletes and fitness enthusiasts alike.
Better Coordination and Balance
The dynamic nature of medicine ball exercises challenges your coordination and balance, leading to improvements in these areas over time.
Versatility
Medicine balls can be used for a wide range of exercises targeting different muscle groups and fitness goals, making them a versatile addition to any workout routine.
By incorporating the YouTube medicine ball workout videos discussed in this article into your fitness routine, you can enjoy these benefits while adding variety and challenge to your exercises. Remember to start at an appropriate level for your fitness and gradually progress as you become more comfortable with the movements and the equipment.
Medicine Ball Workout Videos From YouTube
Image Source: Getty / Anchiy
We’ve given you exercise videos with dumbbells and a slew of them with booty bands (hint: you can use these bands for more than just butt exercises!). Now, buckle up for some expert-led videos using a single medicine ball (not to be confused with a stability ball). These workouts — med ball workouts — were actually on Google’s Top Trending Workouts of 2019 list. You asked, we listened!
Class FitSugar host Anna Renderer says med balls are easy to incorporate into bodyweight exercises for extra resistance, and they’re also effective for practicing your hand-eye coordination. Ahead, check out sweat sessions using a single med ball. The videos range from 10 minutes to 50, so take your pick! You’ll have the option of doing full-body routines, some targeting your core and legs, and one where you’ll dance it out while holding this weighted ball. Find room, and let’s get started!
12-Minute Full-Body Medicine Ball HIIT Workout With Heather Robertson
Trainer Heather Robertson will have you go through six different exercises: lunge and twist, toe taps, dead bugs, wall balls, ball crunches, and ball burpees.
You’ll power through the moves for three rounds total, and each interval is 30 seconds of work followed by 10 seconds of rest.
1 / 7
50-Minute Legs and Abs Medicine Ball Workout With Sydney Cummings
NASM-certified personal trainer Sydney Cummings wrote in the YouTube description that this workout was going to focus on the quads and the hamstrings, as well as the rectus abdominis and the deep abs, meaning your transverse abdominis (or TVA). Some moves include press jacks, lunge and twist, med ball V-ups, and lunge to single-leg Romanian deadlift.
2 / 7
5 Ab Moves Using a Medicine Ball With Class FitSugar
This video isn’t a follow-along workout, but it’ll teach you how to do five different med ball exercises that you can then proceed to complete as a workout.
They are med ball deadlifts, Russian twists, roll-up to V-sit, push-ups (with one hand on the med ball), and toe touches.
3 / 7
10-Minute Full-Body Medicine Ball Workout With Tough Mudder
This full-body workout comes from Tough Mudder and features two four-minute rounds of toe touches, push-ups, squat jumps, up-and-overs, and woodchops.
4 / 7
33-Minute Medicine Ball Dance Workout With Keaira LaShae
Keaira LaShae of SuperheroFitnessTV brings us a fun dance cardio workout using a medicine ball for extra resistance. The moves will work your entire body!
5 / 7
27-Minute Total-Body Medicine Ball Workout With Fitness Blender
This 27-minute workout consists of three rounds of eight exercises using a med ball that bounces.
Push-ups, single-leg three-point squats, squat passes, and ball slams are just some of the moves you’ll be doing. Yes, Fitness Blender recommends using a medicine ball that can bounce for the ball slams, but if you have one that doesn’t bounce, you can use that and simply bend down to pick it back up between reps.
6 / 7
18-Minute Full-Body Medicine Ball Workout With Amy Kiser Schemper
This 18-minute medicine ball workout from Amy Kiser Schemper of BodyFit By Amy is meant to target the arms, legs, and core. You’ll go through moves like sumo squat to tricep extension, squat to bicep curl, push-ups, and crunches. Get going!
7 / 7
8 Best YouTube Videos for a Great Stability Ball Workout
Should you use a stability ball in your workouts? Yes, you absolutely should, since a stability ball brings many benefits.
A few of the best benefits include stronger core muscles, improved flexibility, and better posture.
In the beginning, it might be tough to learn how to balance correctly, but once you find your rhythm, you’ll discover stability balls are fun and straightforward to use.
If you want to upgrade your exercise routine, try out these free classes on YouTube. Throughout the week, you’ll target different parts of the body, culminating in a full-body stability ball workout.
Dust off your stability ball and begin on day one by targeting the chest area. This exercise routine progresses from effective beginner workouts to advanced and includes eight stability ball exercises.
The beginner exercises are relatively easy to perform and include moves like ball wall push-ups and ball knee push-ups. However, the movements get more complex, ending in advanced exercises like plyo push-ups.
Should you have an interest in more stability ball workouts, head over to the Fit Gent YouTube channel.
Here, you’ll find a selection of simple, easy-to-follow workout videos.
Next, we have a lovely stability ball workout for your arms. The entire class lasts for just over 25 minutes and is led by instructor Christina Dorner from the CDornerFitness YouTube channel.
The arm workout class begins with a quick warm-up and then moves on to 45 seconds of work for each exercise. Some exercises incorporated are circle planks, ball push-ups, and tricep presses. Christina does explain each activity as you move forward for those who are unsure about how to perform each move.
Do you want strong, toned muscles throughout your entire body? If so, take a look at the rest of Christina’s workout videos on her channel.
You can use a stability ball to train several various muscle groups. You’ll target the legs, glutes, and inner thighs in this workout class.
This class is an excellent choice if you tend to neglect your lower body. The exercise routine is pretty simple, and you can do it at home in just a few minutes.
That being said, Natalie goes over a few variations in the video if you want to make the moves more challenging.
You have the option to watch more stability ball videos as well as bodyweight workouts on the Natalie Jill Fitness YouTube channel.
Day four is all about targeting the core, specifically, the abs. Because of the unstable nature of a stability ball, your muscles work overtime, resulting in a serious burn.
Heather’s exercise class consists of 40 seconds of work and 10 seconds of rest. Prayer crunches, knee drives, and hip lifts are some of the moves you’ll be doing with your stability ball.
An intense 30-minute workout like this will burn calories and increase your heart rate. The class ends with a satisfying cool-down and stretch to finish off your killer ab workout.
To add more workouts to your exercise routine, visit the Heather Robertson YouTube channel. Additionally, her channel has several great playlists that target different muscle groups.
It’s now time to focus on working out your back muscles. Performing back exercises helps strengthen the core, ease stiffness, and enhance posture. Furthermore, these exercises can help you if you suffer from back pain.
Samantha walks you through a simple lower back stability ball routine, complete with leg lifts, back extensions, and a straight leg bridge. The workout is short and sweet, at only 10 minutes long, making it ideal for days when you do not have the energy or time to work out.
Additionally, Herbalife Nutrition’s YouTube channel offers many different fitness playlists if you’re looking for more exercise classes.
This 30-minute full-body workout is an excellent choice for those who don’t want to include a stability ball class every single day but they’d still like to make good use of it.
Make this at-home stability ball workout part of your regular exercise schedule, and you’ll feel the burn throughout your upper body, lower body, and core!
Included in the routine are two rounds of 15 exercises which consist of 40 seconds on and 20 seconds of rest.
Once you’ve completed one round, it’s repeated, resulting in an intense, fat-blasting workout. If you enjoyed this video, you could take a look at the rest of the workout classes on Caroline’s channel.
Whether it’s before or after exercising, stretching is an essential part of keeping your muscles strong, enhancing blood circulatory health, and improving flexibility. Stretching may also prevent any injuries during exercise.
So, why not use your stability ball to stretch your whole body before and after your workout routine? You can follow along with Mor in this gentle stretching class; it takes only 15 minutes to feel the difference.
In addition to stability ball workouts, the channel features other exercise classes for various fitness levels, so you’ll find a video that suits you whether you’re a beginner or an expert.
Yoga can be an effective way to release tension, relax, and center yourself, but did you know that you can also complete a yoga session on a stability ball? Candace’s video is perfect if you’re looking for a relaxing beginner yoga workout that only takes 20 minutes out of your day.
Both beginners and those who simply love yoga will benefit from this sequence. Once you’ve finished this stability ball session, you may find that it was exactly what your body needed.
Feel free to check out her YouTube channel if you’re interested in yoga, meditation, or a quick HIIT workout session.
Worthwhile Stability Ball Workout Classes to Upgrade Your Exercise Routine
If you should add any exercise equipment to your weekly workout routine, it should be a stability ball. One of the key reasons for this is that you can use a stability ball to target all the muscle groups in your body.
Therefore, while you can use a stability ball to strengthen your abs, you can also use it to exercise your arms or do some simple stretches. If you want to get a great stability ball workout for free, consider integrating these YouTube classes into your workout routine.
Will YouTube be blocked in Russia, the claim of the prosecutor’s office of the Vladimir region – February 24, 2023 but only specific information posted there.
This was announced to TASS on February 24 in the press service of the department’s regional department.
On Friday, the media reported on a lawsuit filed by the prosecutor’s office with the Leninsky District Court of Vladimir to restrict access to several resources, including YouTube.
“There is a lawsuit, and it’s about something completely different, it’s not about blocking YouTube in general. We very often go to court, that is, this is not the first time we block some sites or some individual information. For example, sites where they sell tobacco or rights, ”the agency quotes a representative of the prosecutor’s office.
The department emphasized that “this has nothing to do with YouTube as a whole.”
Discussions about the possible blocking of YouTube in Russia have been going on throughout the past year and continue into 2023. So, in mid-January, businessman and founder of Wagner PMC Yevgeny Prigozhin predicted the imminent closure of YouTube in Russia and punishment for active users of the service.
The Ministry of Digital Transformation replied that, as before, they oppose such a decision.
At the beginning of February, the media noticed that the programs of such channels as Match TV and Pyatnitsa, owned by Gazprom-Media, had ceased to appear on YouTube. They explained that they would publish content only on the Russian Rutube due to “illegal blocking” by YouTube in March 2022.
YouTube, part of Google Corporation, blocked many Russian channels on March 12, 2022. Not only TASS, VGTRK and Channel One were subjected to rolling blocking, but also RBC, NTV and TNT. In the fall of 2022, the Moscow Arbitration Court ordered Google to unblock NTV and TNT channels.
More news in our official telegram channel “Fontanka SPB online” . Subscribe to be the first to know about important things. 16 March 2023, 17:08 23, 20:23
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complete guide + top 30 exercises (photo)
Medball is a weighting device weighing from 1 to 20 kg, which is used for sports and rehabilitation training.
Medball is increasingly being purchased for classes not only in fitness rooms, but also at home.
The weighting ball has been known since time immemorial, because shells like it were made by the ancient Greeks and Persian warriors. They used sand-filled balls made from animal skin to improve their strength and agility. Later, Hippocrates found use for such balls in the field of rehabilitation after military injuries, since this projectile exerted minimal pressure on the joints.
So, what is a medicine ball, what is its use and what you need to know when buying this sports equipment?
What is a medicine ball?
The name of the medicine ball comes from the English medicine ball – medicine ball. It is a round ball with a diameter of approximately 35 cm, resembling a basketball in shape and size. A medicine ball is filled with shavings, iron, gel, or sand and covered with thick rubber, nylon, or leather to fit comfortably in the hand. Most often, the medicine ball is sold in weights from 1 to 20 kg, but there are also models with a large weight.
Medicine balls were originally used in rehabilitation training. But gradually, exercises with a medicine ball began to be used in professional sports to develop the strength of athletes. Wrestlers and boxers use a medicine ball to simulate pressure from their opponent and improve the muscles in their arms, chest, and shoulders. Medicine ball exercises are very often included in CrossFit training and HIIT programs.
In addition, many injured athletes use a medicine ball to regain their former strength and agility without compromising their health. The medicine ball does not exert much pressure on the joints and helps to train effectively and safely.
Unlike a regular ball, a medicine ball does not bounce off surfaces, but absorbs the force of impact. It is one of the favorite equipment in gyms because, unlike dumbbells and kettlebells, it does not damage the floor surface. The medicine ball plays an important role in the field of sports medicine, but the medicine ball should not be confused with the large beach ball we know well as the fitness ball.
Medical Ball Benefits
Let’s take a look at all the benefits of medicine ball training for both weight loss and overall health and fitness.
- The medicine ball is the perfect tool for an effective explosive weight training session to burn fat and tone muscles. You will strengthen the muscles of the arms, back, abdomen, legs and buttocks, create a toned figure and a quality body.
- The use of a medicine ball increases the effectiveness of exercises aimed at strengthening the musculoskeletal system, since the projectile creates resistance throughout the entire range of motion.
- Medicine ball workouts are gentle on ligaments and joints. This minimizes the risk of injury and damage. That is why the medicine ball is used for the rehabilitation of the elderly and people after injuries.
- Medicine ball training is especially effective for developing stabilizing muscles and strengthening core muscles.
- Medicine ball takes up very little space in the apartment.
The diameter of a medicine ball weighing 20 kg is only 30-35 cm. They love the medball in CrossFit training. - The weight ball is widely used to teach children and teenagers the best way to overcome their fear of free weights.
- Medicine ball exercises are absolutely physiological for the human body. With it, you will develop general physical strength, which will be useful to you in everyday life.
- Medicine ball can be used as a projectile in sports games. This will help to combine fitness and interesting active leisure.
- Medicine ball is used for balance, agility and coordination exercises.
The diameter of a medicine ball weighing 20 kg is only 30-35 cm. They love the medball in CrossFit training.30 best medicine ball exercises
We offer you a unique collection of medicine ball exercises. The peculiarity of exercises with a medicine ball is that they help to simultaneously engage several muscle groups at once. This will help you tighten your body and burn excess fat quickly and efficiently.
1. Body rotation
2.
Figure eight
3. Medicine ball impact on the floor
4. Side lunges
5. Side lunges in place
6. Diagonal Lunge
7. Diagonal Squat
90 002 8. Side Squats
9. Swing Squat
10. Jump Squat
Triceps Press
12. Forward Lunge
13
14. Plyometric Lunge
15. High Knee Run
90 002
16 Skater
17 Star Jump
18 Burpee
900 02
19 Low Impact Burpees
20 Climber
21.
Plank Leg Raise
22. Plank to Squat Jump
23. Medicine Ball Plank Jump
24. Medicine ball rolling
25. Arm plank with medicine ball
26. Double crunches
9 0002 27. Core twists
28. Ball toss twists
29. Reverse crunches
30. Knee chest touch for abs
Thank you for the gifs youtube channel: 9019 5 Shortcircuits with Marsha.
How to choose a medicine ball?
When choosing the weight of the medicine ball, be guided by your individual capabilities. Try to do some exercises: the ball should be heavy enough that you can feel the resistance. At the same time, you must maintain your usual coordination so that training with a medicine ball remains safe for muscles and ligaments.
If you are mainly focused on training for weight loss, developing explosive strength and endurance, then a small weight medicine ball is suitable for you: 1-5 kg (for girls) or 3-7 kg (for men). If you want to develop your strength skills and work on your muscles, then choose a larger medicine ball: 5-10 kg (for girls) or 10-15 kg (for men). You should not take the maximum possible weight “for growth”, remember that you will need to perform at least 10-20 repetitions with it. It is better to take a small ball and, as your fitness grows, move to heavier weights.
Pay attention to the quality of the coating of the ball, it must be durable and solid. Try to support it in your hand, the surface should not be slippery or uncomfortable in your hand. Often there are balls with special handles for convenience during exercise:
However, when choosing between a round-shaped medicine ball and with handles, we recommend choosing the round version. It is more versatile, suitable for both strength and balance exercises.
The cost of a medicine ball depends on its weight and coverage. The higher the quality of the coating and the greater the weight of the ball, the higher its price. Medicine ball prices may differ by 2-3 times depending on the manufacturer and the quality of the coating.
Inexpensive medicine balls
Medicine balls with leather cover
Medicine balls with rubber cover
Medicine ball workouts: 5 effective videos
We offer you 5 popular medicine ball workouts on youtube. The programs are ideal for practicing at home. They will help you not only lose weight, but also start using the medicine ball as efficiently as possible.
1. Full Body Medicine Ball Workout (27 minutes)
Full Body Toning Medicine Ball Workout by Celebrity FitnessBlender Trainers. The session lasts 27 minutes and includes 8 exercises that are repeated in 3 rounds.
2.
Medicine Ball Full Body Workout (18 minutes)
A vigorous workout for weight loss and body tone offered by Amy BodyFit Trainer. In 18 minutes of classes, you will burn calories and strengthen the muscles of the legs, abdomen and arms.
3. Intensive medicine ball workout (20 minutes)
This is a HIIT medicine ball workout from Russian trainer Elena Malova in Spanish. If you like intense workouts, then this 20-minute program will definitely appeal to you.
4. Training with a medicine ball for the core (8 minutes)
But if you want to purposefully work on your abdominal muscles and tighten your abs, then try the program from the GymRa fitness channel.
