How to do medicine ball core exercises at home?

Core exercise is helpful for you to strengthen the abdominal muscles. Doing situps and knee-ups is not enough, you should do more. Medicine ball core exercise is a good way for you. Here we share guide for you to do medicine ball core exercises at home.

medicine ball core exercises

Medicine Ball Throws Combo is the most common way of core exercise for you to do every day. Follow below steps to do that.

  • Step 1: First of all, stand about 3 to 4 feet away from a wall with your feet about shoulder-width apart.Then hold a medicine ball close and in front of your chest with both hands.
  • Step 2: Now gradually bend your hips, knees and ankles slightly to generate power from your lower body like a spring. Keep your spine straight and take a deep breath into your belly.
  • Step 3: Exhale as you straighten your legs and throw the ball against the wall with your arms extended in front of you like a basketball pass. Catch the ball after it bounces off the wall once.
  • Step 4: Bend your legs again after you catch the ball. Perform 10 to 20 reps, and rest for 10 to 15 seconds.
  • Step 5: Then, stand about 10 to 12 feet away from the wall with your feet slightly apart and bring the ball over and slightly behind your head as you prepare to throw.
  • Step 6: Finally step forward with one foot, and throw the ball against the wall. Catch the ball after it bounces off the wall and on the floor once. Repeat the throw 10 to 20 times.

Medicine Ball Chops and Lifts are also effective way for you to do medicine ball core exercises at home, follow the below steps to do that.

  • Step 1: First of all, please do some warm up exercise such as rope-skipping or dynamic stretching or, torso twists for 10 minutes.
  • Step 2: Then hold a medicine ball in both hands in front of you near your chest, and stand with your feet about hip-width apart.
  • Step 3: Inhale as you bring the ball over your right shoulder, turning your torso to your right at the same time. Exhale as you swing the ball diagonally across your body toward your left hip.
  • Step 4: Twist your torso, right hip and right foot to your left as you swing. Plant your left foot on the floor. Perform 8 to 10 reps on each side of your body. Rest for 10 to 15 seconds.
  • Step 5: Then stand in the same position and hold the medicine ball by your left hip with your torso turned slightly to your left. Exhale as you swing up and across your body toward and above your right shoulder. Twist your torso, left hip and left ankle to your right as you swing. Plant your right foot on the floor. Do 8 -10 reps on each side of your body. Rest for 10 to 15 seconds, and repeat the exercises two more times.

Here is easy guide for you to do medicine ball core exercises at home. Hope that can be useful for you.

Find how to do medicine ball chest exercise here!