IT WORKS FOR ME
I have been trying to add a few more core exercises to my morning routines. My practice is to do core exercises every day, along with cardio on my treadmill and strength exercises every other day. On my days with no strength (resistance) workouts, I do more cardio. Also, I add physical therapy every day, though these are done in about ten minutes.
Since I don’t like to do crunches at this point (since I have lower back issues), I want to do planks and medicine ball workouts every day. Throughout my workouts, I like to vary the exercise movements to avoid boredom or burnout.
I received a new medicine ball today from Amazon and will add three new medicine ball sets to my one set of planks. Later, I will try different sets, but will maintain four total core sets per day.
This post will describe a few medicine ball core movements and I will show videos as well.
MEDICINE BALL WOODCHOPPERS
- Stand with your feet shoulder width apart, holding the medicine ball with both hands.
- Start with the ball at one side of your body at hip height
- Engage your core and swing the body diagonally across your body, finishing overhead at the opposite side.
- Pivot your back foot and twist your torso
- Return to the starting position and repeat on the other side
MEDICINE BALL RUSSIAN TWISTS
- Sit on the floor with your feet flat and knees bent
- Hold the medicine ball with both hands, arms extended to the front
- Lean back slightly, engage your core and lift your feet off the ground if you can
- Rotate your torso to oner side, tapping the medicine ball on the floor beside you
- Return to the center and then twist to the other side
- Repeat for desired number of reps (I am starting with 20)
MEDICINE BALL PLANK WITH ALTERNATING ARM LIFT
- Start in a plank position, with your hands directly under your shoulders and the medicine ball under one hand
- Lift the opposite arm off the floor and reach it forward, while keeping your body in a straight line
- Place that hand back down and switch the medicine ball to that hand
- Continue alternating arm lifts, keeping your core tight and stable
VIDEOS
There are many other effective core movements with medicine balls. The videos shown below will show and describe some of these.
The first video (10 minutes) will show core exercises, plus some that engage other muscle groups
This core video (also 10 minutes) shows several effective movements in real time
This is a short video with male instructor, showing 5 core movements
This 25 minute video shows 100 medicine ball care exercises. A great reference video!
AMAZON
As an Amazon associate, I am able to promote their links when they show relevance to my subject matter. I may earn from purchases made from the links, though this has no effect on the pricing.
Each link will provide detailed descriptions, pictures, pricing and suggestions for other similar options.
Medicine balls are produced at differing weights and sizes. I use a 6 pound ball with a diameter of 7.79 inches.
My medicine ball (received today)
Medicine ball with grips, available at 10 or 20 pounds
Yoga mat – for floor exercise with medicine balls
FINAL THOUGHTS
I chose a 6 pound medicine ball, which is more challenging than it may seem when high numbers of reps are done. For comparison, the average basketball is 22 ounces in weight.
My starting plan is to add a Russian twist set of 20 reps and two woodchopper sets of 20 reps (one on each side) to my daily routine.
The video above that shows 100 different medicine ball core movements will give me many opportunities to adjust my routine. I am not interested in large medicine balls to slam or toss back and forth.
After one workout with the medicine ball, I can feel that this will challenge my core as I had hoped.
Please leave me any comments or questions in the “Comments” section below. Or email me, richard@myworkoutathome.com.
Let’s stay active!
