What are the benefits of medicine ball workouts. How can you incorporate medicine balls into your fitness routine. Which YouTube channels offer the most effective medicine ball workout videos. What types of exercises can you perform with a medicine ball.
The Rise of Medicine Ball Workouts: A Fitness Trend Worth Exploring
Medicine ball workouts have gained significant popularity in recent years, even making it to Google’s Top Trending Workouts list in 2019. These versatile tools offer a unique blend of strength training, cardiovascular exercise, and functional fitness that appeals to fitness enthusiasts of all levels. But what makes medicine ball workouts so effective, and how can you incorporate them into your fitness routine?
According to fitness expert Anna Renderer, medicine balls are incredibly easy to integrate into bodyweight exercises for added resistance. They also provide an excellent opportunity to enhance hand-eye coordination, making them a valuable addition to any workout regimen. Let’s dive into some of the best medicine ball workout videos available on YouTube, exploring a range of exercises that target different muscle groups and fitness goals.
Full-Body HIIT with Medicine Balls: Maximizing Efficiency in Minimal Time
For those seeking a quick yet intense workout, Heather Robertson’s 12-minute Full-Body Medicine Ball HIIT Workout is an excellent choice. This high-intensity interval training (HIIT) session comprises six dynamic exercises:
- Lunge and twist
- Toe taps
- Dead bugs
- Wall balls
- Ball crunches
- Ball burpees
The workout is structured into three rounds, with each exercise performed for 30 seconds, followed by a 10-second rest period. This format ensures that you’ll get your heart rate up while engaging multiple muscle groups simultaneously.
Benefits of HIIT Medicine Ball Workouts
Why should you consider incorporating HIIT medicine ball workouts into your routine? Here are some key benefits:
- Time efficiency: Get a full-body workout in just 12 minutes
- Improved cardiovascular health
- Increased calorie burn, even after the workout
- Enhanced muscle strength and endurance
- Versatility: Can be adapted for various fitness levels
Targeting Legs and Abs: A Comprehensive Medicine Ball Workout
For those looking to focus on their lower body and core, Sydney Cummings’ 50-minute Legs and Abs Medicine Ball Workout offers an in-depth session. As a NASM-certified personal trainer, Cummings has designed this workout to specifically target the quadriceps, hamstrings, rectus abdominis, and transverse abdominis (TVA).
The workout includes a variety of exercises such as:
- Press jacks
- Lunge and twist
- Med ball V-ups
- Lunge to single-leg Romanian deadlift
This comprehensive routine not only helps strengthen your lower body and core but also improves overall stability and balance. By incorporating a medicine ball, you add an extra challenge to these traditional exercises, promoting muscle growth and enhancing functional fitness.
The Importance of Core Strength in Medicine Ball Workouts
Why is core strength so crucial in medicine ball workouts? A strong core provides numerous benefits:
- Improved posture and spinal alignment
- Enhanced balance and stability
- Reduced risk of lower back pain
- Increased power transfer between upper and lower body
- Better performance in other athletic activities
Mastering Medicine Ball Ab Exercises: A Core-Focused Approach
For those specifically interested in strengthening their core, Class FitSugar offers a video showcasing five essential medicine ball ab exercises. While not a follow-along workout, this instructional video provides valuable guidance on performing these movements correctly:
- Med ball deadlifts
- Russian twists
- Roll-up to V-sit
- Push-ups (with one hand on the med ball)
- Toe touches
By mastering these exercises, you can create your own customized ab workout routine using a medicine ball. This approach allows you to target your core from multiple angles, ensuring comprehensive abdominal development.
Incorporating Medicine Ball Ab Exercises into Your Routine
How can you effectively integrate these medicine ball ab exercises into your existing workout plan? Consider the following strategies:
- Add them as a finisher to your regular workouts
- Create a dedicated core day using these exercises
- Incorporate them into a full-body circuit training session
- Use them as active rest between other exercises
- Perform them as part of your warm-up routine to activate your core
Quick and Intense: The 10-Minute Full-Body Medicine Ball Challenge
For those days when time is limited, Tough Mudder’s 10-minute Full-Body Medicine Ball Workout offers an efficient solution. This high-intensity session consists of two four-minute rounds, featuring exercises such as:
- Toe touches
- Push-ups
- Squat jumps
- Up-and-overs
- Woodchops
Despite its short duration, this workout provides a comprehensive full-body challenge that will leave you feeling energized and accomplished. The combination of cardiovascular and strength-training elements ensures maximum efficiency in minimal time.
The Science Behind Short, Intense Workouts
Why are short, intense workouts like this 10-minute medicine ball routine so effective? Research has shown several benefits:
- Improved cardiovascular fitness
- Increased metabolic rate
- Enhanced fat burning
- Preservation of muscle mass
- Time efficiency for busy schedules
Dancing with Medicine Balls: A Fun Cardio Alternative
For those who find traditional workouts monotonous, Keaira LaShae of SuperheroFitnessTV offers a unique 33-minute Medicine Ball Dance Workout. This innovative approach combines the benefits of dance cardio with the added resistance of a medicine ball, providing a full-body workout that’s both effective and enjoyable.
The dance-inspired movements in this workout not only elevate your heart rate but also engage multiple muscle groups simultaneously. By holding a medicine ball throughout the routine, you add an extra challenge to each move, increasing the overall intensity and calorie burn.
The Benefits of Dance-Inspired Workouts
Why should you consider incorporating dance-inspired workouts into your fitness routine? Here are some compelling reasons:
- Improved coordination and balance
- Enhanced cognitive function and memory
- Reduced stress and improved mood
- Increased cardiovascular endurance
- Greater motivation to stick with your fitness routine
Bouncing into Fitness: The 27-Minute Total-Body Medicine Ball Workout
Fitness Blender brings us a unique 27-minute Total-Body Medicine Ball Workout that utilizes a bouncing medicine ball. This routine consists of three rounds of eight exercises, including:
- Push-ups
- Single-leg three-point squats
- Squat passes
- Ball slams
The use of a bouncing medicine ball adds an extra dimension to the workout, challenging your reflexes and coordination while providing an excellent cardiovascular challenge. If you don’t have a bouncing medicine ball, you can still perform most of the exercises with a standard medicine ball, adapting as necessary.
The Unique Benefits of Bouncing Medicine Ball Exercises
What makes bouncing medicine ball exercises particularly effective? Consider these advantages:
- Enhanced proprioception and spatial awareness
- Improved reaction time and reflexes
- Increased power development
- Greater engagement of stabilizing muscles
- Added variety to prevent workout boredom
Balanced Approach: The 18-Minute Full-Body Medicine Ball Routine
For a well-rounded workout that targets multiple muscle groups, Amy Kiser Schemper of BodyFit By Amy offers an 18-minute Full-Body Medicine Ball Workout. This routine is designed to focus on the arms, legs, and core, providing a comprehensive full-body challenge. Some of the featured exercises include:
- Sumo squat to tricep extension
- Squat to bicep curl
- Push-ups
- Crunches
This balanced approach ensures that you’re working all major muscle groups within a single session, making it an excellent option for those with limited time or those looking to supplement their existing routine with a full-body workout.
The Importance of Balanced Training
Why is a balanced approach to training crucial for overall fitness? Here are some key reasons:
- Reduced risk of muscle imbalances and injuries
- Improved overall functional fitness
- Enhanced body composition
- Better performance in daily activities
- More efficient workout routines
In conclusion, medicine ball workouts offer a versatile and effective approach to fitness that can benefit individuals of all fitness levels. From high-intensity interval training to dance-inspired routines, the variety of exercises and workout styles available ensures that there’s something for everyone. By incorporating these YouTube medicine ball workouts into your fitness regimen, you can challenge your body in new ways, improve your overall strength and conditioning, and keep your workouts fresh and exciting.
Remember to start at a level appropriate for your current fitness status and gradually increase the intensity and complexity of your medicine ball workouts as you build strength and confidence. With consistency and proper form, you’ll soon experience the numerous benefits that medicine ball training has to offer, from improved core strength and stability to enhanced cardiovascular fitness and functional movement patterns.
So, grab a medicine ball, queue up one of these fantastic YouTube workouts, and get ready to transform your fitness routine. Whether you have just a few minutes or an hour to spare, there’s a medicine ball workout waiting to challenge and inspire you on your journey to better health and fitness.
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.
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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.
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. This 8-minute medicine ball is suitable for both beginners and advanced practitioners.
5. Core Medicine Ball Workout (7 minutes)
Celebrity BeachBody Trainer Autumn Calabres offers another effective core workout with a medicine ball. It lasts only 7 minutes, but if you do 3 circles of the 7 suggested exercises, you will get a full 20-minute workout.
