The 15 Best Medicine Ball Exercises for Beginners

Taking up a new form of exercise can be an exciting yet daunting task. The key is to start simple by learning proper form and technique before advancing to more complex movements. Medicine balls provide a versatile option for beginners looking to enhance stability, coordination, and functional strength.

What is a Medicine Ball?

A medicine ball is a weighted ball ranging from 1-25 pounds. It can be used to perform a variety of full-body exercises that build power, improve balance, and increase core activation. Medicine balls come in various weights, materials, and sizes to accommodate different fitness levels and workout goals.

Benefits of Using a Medicine Ball

Enhances functional strength for sports and daily activities
Challenges stability and balance
Increases core and full-body coordination
Elevates heart rate for cardiovascular conditioning
Can be used alone or incorporated into circuits

How to Choose the Right Medicine Ball Weight

As a beginner, start with a lighter ball between 4-8 pounds. Focus on learning proper throwing and catching techniques before progressing to a heavier ball. Women may want to start with a 2-5 pound ball. Consider your fitness level and workout goals when selecting the appropriate medicine ball weight.

Best Medicine Ball Exercises for Beginners

Start off slowly with these 15 fundamental medicine ball exercises to build a solid foundation of functional strength and body awareness.

1. Overhead Slam

Hold the ball with both hands, raise it overhead, and forcefully slam it on the ground. Control the bounce back up overhead. Repeat.

2. Overhead Throw

Hold the ball overhead with legs shoulder-width apart. Explosively throw the ball on a wall and catch the rebound. Repeat.

3. Side Throw

Stand with shoulders and hips facing forward, feet hip-width apart. Hold the ball with both hands on one side and throw it forcefully onto the wall. Catch the rebound with both hands on the opposite side. Repeat, alternating sides.

4. Overhead Pass

Partner up and stand 5-10 feet apart facing each other. Extend arms overhead and gently toss the medicine ball back and forth to your partner.

5. Russian Twist

Sit on the floor with knees bent, leaning back at 45 degrees with feet lifted. Hold the ball at chest height and gently rotate side to side, twisting at the torso. Maintain a braced core.

6. Woodchopper

Stand with feet hip-width apart holding the ball overhead with both hands. Squat down and twist to one side, touching the ball on the ground across your body. Press back up overhead while twisting to the start position. Repeat on both sides.

7. Lunge with Rotation

Hold the ball at chest height, step into a rear lunge, and rotate your torso towards the side of your front foot. Twist back to center and return to standing. Repeat on both sides.

8. Squat to Overhead Press

Hold the ball at shoulder height with feet hip-width apart. Push hips back and bend knees to lower into a squat. Drive through heels and extend legs to stand, pressing the ball overhead. Control back down to start.

9. Lateral Lunge

Hold the ball overhead with feet together and core braced. Take a big step sideways and bend knee, dropping into a lateral lunge while keeping torso upright. Drive back up through heel to return to start. Repeat on both sides.

10. Push Up with Rotation

In a high plank position with hands on the floor, place the medicine ball under one hand. Perform a push up, rotating your torso as you lower down. Push back to start and repeat, placing the ball under the opposite hand.

11. Supine Chest Press

Lie face up with knees bent, feet flat. Hold the ball straight over your chest with arms extended. Bend elbows to lower the ball towards chest. Press arms straight to return to start position.

12. Hamstring Curl

Lie face up with legs extended, ball squeezed between ankles. Raise feet off floor while keeping knees straight and ball squeezed. Slowly lower back down without releasing ankle squeeze. Repeat.

13. Hip Bridge

Lie face up with knees bent and ball resting on hips. Push through heels, squeeze glutes and raise hips up off floor. Hold briefly. Slowly lower back down.

14. Front Squat

Stand with feet just beyond shoulder-width apart, toes slightly turned out. Hold medicine ball at chest height close to body. Push hips back, bend knees and lower down as if sitting into a chair. Press through heels back to the start position.

15. Figure 8

Stand in an athletic stance a couple feet from your partner holding a medicine ball. Move the ball in a figure 8 pattern around each leg as you shift your weight side to side.

FAQ

What muscles do medicine balls work?

Medicine balls engage multiple muscle groups since motions involve total body movements. They effectively target the core, chest, shoulders, arms, glutes, quads, and hamstrings.

What is the correct medicine ball weight for me?

As a beginner, opt for a lighter ball between 4-8 lbs. Consider your strength, fitness level, workout goals, and any physical limitations when selecting the weight.

How often should I use a medicine ball?

Aim for 2-3 medicine ball sessions per week on nonconsecutive days. Allow a rest day in between for muscles to recover and repair.

What surface should I use a medicine ball on?

Use medicine balls on padded flooring or turf to reduce impact. Avoid slippery surfaces. For outdoor use, grass or field turf works well.

Can using a medicine ball help me lose weight?

Medicine balls can assist with weight loss by elevating heart rate for cardio conditioning while building lean muscle mass to raise metabolism over time. Combine with dietary changes for best results.