From toning arms and trimming abs to increasing core strength, medicine ball exercises are something everyone should try. Medicine balls are ideal because they're easy to handle and simple to store when not being used. They come in a variety of sizes and weights for people of all fitness levels. Pick a few exercises and do each for one minute, with a 20-second rest in between. Repeat the circuit three times. Rotate through a variety of exercises at every workout and, as you get stronger, increase the number of reps and the length of time.


1. Overhead Squat

A basic overhead squat is a good building block for your fitness routine, to increase stability and core strength. Start by standing with your feet a little wider than your shoulders while holding a medicine ball over your head. Bend your knees and push your hips back. When your thighs are parallel to the floor, as if you're sitting on a chair, press through your heels to stand up again. Be careful not to let your knees go too far over your ankles or to bow inward. Use your hips and glutes to support your core and back.

squat medicine ball exercises

Portra / Getty Images



This site offers information designed for educational purposes only. You should not rely on any information on this site as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for, professional counseling care, advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.