|Benefits of the Medicine Ball
BodybuildingPro.com Training Database Bodybuilding Articles Benefits of the Medicine Ball
That Could Be The Remedy For Your
The attic door swings open.
Behind the ancient bumper pool table, beside the old Zim-Zam set
and underneath the ugly pair of K-Tel skis lies a round, leathery
object covered by two decades of dust. At first, it looks like an
old, warn soccer ball or volleyball.
But to many fitness trainers around the world, that simplistic
medicine ball is the answer to all their workout prayers.
Once an invaluable training tool for track athletes, fitness
fanatics, and prizefighters, the medicine ball has been revamped
from dormancy and is once again regarded as a workout favorite for
The value of the medicine ball is that it targets your core
strength – or the area that includes your back and your abs.
Strengthening your core will directly fortify the joints in your
elbows, shoulders, and knees, thus providing more raw power for
your arms and legs.
Photograph © MuscleTime.com. Reproduced with permission.
So to put that old training tool back to use, try these abdominal
exercises with the use of the medicine ball:
LEG RAISES: Get flat on your back and place your arms by
your sides. Holding the medicine ball between your lower legs,
slowly raise the ball until your legs are arched upward at an angle
of 45 degrees (or approximately two feet off the floor). Slowly
bring your legs (and the ball) back toward the floor as you squeeze
your abs, stopping just an inch or two before hitting the floor.
Repeat the motion for as many repetitions as you can.
SIT-UPS: Bend your knees slightly, keeping your feet flat
on the floor as you lie on your back. Holding the medicine ball
directly out in front of you, slowly lift your shoulders off the
floor, lifting your upper torso until it’s bent at a
45-degree angle. Slowly let your back drop down to the floor before
repeating this motion as many times as you can.
For an upper-body exercise, try this exercise to strengthen the
triceps and the chest with the use of the versatile medicine
PUSH-UPS: Place your hands atop the medicine ball with the
ball directly underneath your chest. Your hands, obviously, will be
placed close together. Your legs should be straight back with your
toes planted straight into the floor. Push your torso straight up
from the ball until your arms are fully extended. Then slowly lower
your upper body until it nearly touches the ball. Repeat this
motion as many times as you can for a great chest and triceps
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