How to do Medicine Ball Exercises for Women

We have introduce Medicine Ball Exercises for men just now, and here we also tell you how to use medicine balls to strengthen joint-stabilizing muscles for women. Follow steps below and try to do medicine ball exercise by yourself at home.

Medicine Ball Exercises for Women

Medicine Ball Throws is one of the most common exercise for people to do, you should work with a partner to do medicine ball throws, engaging your pectorals, anterior deltoids and your triceps. Do that following the below steps:

  • Step 1: Position yourselves first by standing five feet apart.
  • Step 2:Then hold the ball at chest level and throw it to your partner in a chest-to-chest pass; your partner throws the ball back to you.
  • Step 3: Then each of you must take one small step backward and pass the ball again.
  • Step 4: Finally, steps backward until one of you is no longer able to catch the ball. When you begin the exercise again for the remaining two sets, use a heavier ball and start five feet apart.

Lying Medicine Ball Passes is another way of Medicine Ball Exercises. It activate your abdominal, pelvic and hip flexor muscles. Follow the below steps to do that.

  • Step 1: Do this exercise lying on an exercise mat placed on the floor.
  • Step 2: Use a large medicine ball so you can securely hold it between the inner border of your knees or calves.
  • Step 3: Then extend your arms above your shoulders and your legs above your hips, placing the medicine ball between your legs in a comfortable position.
  • Step 4: Finally, contract your abdominal muscles as you lower your extremities toward the floor, almost straightening your body.

Continue to pass the ball between your arms and legs for 10 passes to your hands. Ensure your lower back remains on the floor throughout this exercise.

Lunges With Medicine Ball Rotations is another good exercise that activate your leg muscles and your abdominals, especially your obliques. Do this exercise down a hall or in an open aisle at your gym. Do that following the steps below:

  • First of all, hold the medicine ball at waist level.
  • Then, step out with your right leg into a lunge as you twist toward your right side, moving the medicine ball in an arc over your right thigh.
  • And then, stand up and lunge with your left leg forward, twisting toward your left side. Complete 20 total lunges per set.
  • Finally, Maintain an erect trunk throughout the exercise by sucking in your navel toward your spine.

Squat Jump With Medicine Ball Toss is also a god way of exercise, it is a compound exercise that works your shoulders, triceps, glutes and quads. Do that as below steps.

  • Step 1: Perform this exercise by holding a 5 lb. medicine ball at the level of your chest with your feet shoulder-width apart.
  • Step 2: Then, squat down and immediately jump up as you toss the ball above your head.
  • Step 3: And then catch the ball as you land back into a squat; repeat for 10 reps.

Here are How to do Medicine Ball Exercises for Women, hope you can benefit from it more or less.

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