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Medicine balls allow you to integrate plyometrics and functional exercises that are excellent for developing power, balance and stability.
The Russian Twist with a medicine ball works your entire core, and focuses on your six-pack and oblique muscles. Sit on the ground with your knees bent while holding the medicine ball out in front of you. In a controlled manner, use your torso to twist as you keep your head in line with the medicine ball. Extra Tip: Keep your shoulders down and do not let them scrunch-up toward your ears (especially when you get tired).
Bring the ball down, toward your chest and immediately push the ball up, in a controlled fashion, releasing the ball and then catching it again. Immediately bring the ball down and repeat the action until you feel your muscles begin to fatigue.
The Squat to Opposite Raise is a muscle defining multifunctional workout that involves your entire body while focusing on your legs, butt and shoulders. Squat down while reaching toward your right knee with the medicine ball (as seen in the photo).

Raise the medicine ball above your head and slightly over your left shoulder as you stand-up from the squat (as seen in the photo). Repeat the reps until you feel fatigued, rest and do the next set reaching toward your left knee and above your right shoulder this time. I incorporate medicine ball workouts into my regular exercise routines and they have really improved my core strength and flexibility. Something I find important for beginners is to not start out with a medicine ball that is too heavy to manage. Do any of your weight room exercises look like a dynamic golf swing or an explosive tennis serve? Medicine balls are ideal for simple cardiovascular and strength training exercises, and are a great way to add variety to your workout. Medicine Balls by Fitness Mad Medicine Balls – Club quality and slip resistant Medicine balls are ideal for simple cardiovascular and strength training exercises, and are a great way to add variety to your workout. All product names, trademarks, registered trademarks, service marks or registered service marks, mentioned throughout any part of the Weight Loss Resources web site belong to their respective owners. Pick a point on the ball and focus on that point for the entire exercise to help you keep your head straight.

We need to use more planes of movement with more proprioception (or sensory balance) in our training. Taking it further, don’t expect that your yoga poses will give you any strength or power out of all that flexibility you’re gaining! No matter what your goals, your training should result in a more bouncy, lively, functionally fit way of life! Just like the feet have to lose contact with the ground to train powerfully, your hands have to lose contact with dumbbells, barbells, etc to train powerfully. Unlike weight training or holding a bunch of different positions, medicine balls facilitate explosive movements in every direction!

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