What Medicine Ball Weight Should I Use Tips For Beginners

  references
  
      Aspen Medical Group: "Bands and Balls: When and Why to Use Them"
    
      American Council on Exercise: "4 Full-Body Medicine Ball Exercises to Boost Your Calorie Burn"
    
      American Council on Exercise: "A Medicine Ball Workout for Your Clients"
    
      American Council on Exercise: "8 Creative Ways to Use a Medicine Ball"
    




Once you're ready to work out in earnest, use a ball that's heavy enough to slow your motion but not to disrupt your range of motion or control.

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Medicine Ball Basics
Medicine Ball Weight and Size
Medicine Ball Exercises
Tips for Medicine Ball Workouts

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There are plenty of medicine ball alternatives out there, like slam balls and therapy balls. The main difference? Medicine balls have a firmer outer shell, compared to slam balls, Swiss balls and most therapy balls, which are softer on the outside. Plus, medicine balls are a little more convenient for fast-paced, explosive exercises, as they rebound quickly.

Plus, medicine balls are a little more convenient for fast-paced, explosive exercises, as they rebound quickly.

Fitness Level Medicine Ball Weight Beginner 4- to 5-pound ball (or less) Intermediate 7- to 8-pound ball Advanced 12-pound ball (or more)

Workout Type Medicine Ball Weight Strength Training ~12-pound ball Speed Training ~7-pound ball

Size isn’t always a good indicator of a medicine ball’s weight — you’ll see small fitness balls that are quite heavy and large ones that are quite light. Always check the actual weight of the ball, which will be printed somewhere on its surface.

More Medicine Balls to Try

        Region
       
        Core

Lie face-up on the ground and hold the medicine ball with both hands, your arms extended overhead. Squeeze your core, then pull through your core to simultaneously raise your upper body and lower body off the ground. At the top of the movement, place the ball between your ankles and squeeze your inner thighs to grip the ball. Lower your legs and upper body back to the ground with control. On the next rep, pass the ball back to your hands. Repeat.

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        Region
       
        Core

You can also try this move with knees bent.

        Region
       
        Full Body

Stand with your feet a little wider than hip-width apart, and hold the medicine ball with both hands between your legs. Sit back into your heels and lower your hips back and down into a squat, bringing the ball to touch the ground while keeping your chest lifted. Press your heels into the ground and drive through your legs to raise the medicine ball overhead, finishing with your biceps by your ears. Lower back down to the squat position and repeat.

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        Region
       
        Full Body

You can also separate out these two moves into an overhead press and squat.

        Region
       
        Upper Body

Get into a high-plank position with one hand on top of the medicine ball and the other hand on the ground. Make sure to keep your shoulders directly over your wrists. Keeping your core, quads and glutes tight, lower your body toward the ground. Bend your elbows to 45 degrees until your chest taps the ground. Push yourself back up to the high-plank position with your body in a straight line. Roll the ball to the other hand and repeat.

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        Region
       
        Upper Body

If you’d like, you can also perform this exercise from your knees.

Build a Stronger Core With This 20-Minute Medicine Ball Workout

      Aspen Medical Group: "Bands and Balls: When and Why to Use Them"
    
      American Council on Exercise: "4 Full-Body Medicine Ball Exercises to Boost Your Calorie Burn"
    
      American Council on Exercise: "A Medicine Ball Workout for Your Clients"
    
      American Council on Exercise: "8 Creative Ways to Use a Medicine Ball"