What are the chances of you winning the lotto? Slim to none. However, the chances of you using a powerball (aka medicine ball) for your workout? Much more likely. The medicine ball can be used as the ultimate total body workout, and its old-school. The medicine ball has been used for athletic training for thousands of years, so why reinvent the wheel? Here’s a simple routine that can be used at home, or in the gym.
The first exercise is called a Rolling Push-up. We are going to perform your standard pushup, with one hand on the floor, and one hand on the ball. Recall proper pushup form, this means elbows are tucked and back is straight. Lower your body to the floor, and push-up extending your arms. After 1 repetition, roll the ball under the alternate hand, and repeat. Let’s repeat this movement for 10 repetitions.
The second exercise is a Crunch with a Medicine Ball hold. Lay on your back with your knees bent and back flat against the floor. Hold the medicine ball with both hands, arms fully extended with the ball over your chest. Perform a crunch by lifting your shoulder blades up off the floor, contracting your abdominal muscles before relaxing back to the start position. Let’s repeat this movement for 10 repetitions as well.
Well, there you have it. Two brief, fun and new exercises to add to your routine. Still have questions? Come on into the clinic and ask a therapist or an aide to assist you with your form. We’d be glad to help!