5 Medicine Ball Workouts for Beginners

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5 Medicine Ball Workouts for Beginners
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Total Workout

•  Always record your total workout time and
  increment it on alternative days or every day
  after your body stops getting sore. Some workouts
  are mention below
• Medicine ball Squats for arm toning
• Medicine ball Squats for legs toning
• Medicine Ball Chest-Loaded Swing
• Bent-over Row
• Thruster

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Medicine ball Squats for arm toning

• Hold the medicine ball with both hands and drive
  your shoulder blades together and stand in a
  chest out position.
• Pull your arms forward as you hold the medicine
  ball as if you are handing it over to someone.
• Stand in a squatting position such that your feet
  are apart and your knees dont meet as you squat.
• Keep breathing as you squat and keeping your
  torso upright.
• Go as low as you can and make sure your tailbone
  does not get tucked in the hip.

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Medicine ball Squats for legs toning

• Place the ball on the floor behind you and stand
  facing towards it with feet shoulder-width apart
  and toes turned slightly out.
• Bend your hips back and drive your knees out as
  you squat down to touch the ball slightly with
  your hip.
• Make sure that you dont bend your back and that
  your tail bone is not tucked in.
• Come back up to stand tall and relax your muscles.

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Medicine Ball Chest-Loaded Swing

• The position that you make when someone hits you
  hard in the stomach! You bend over, look down and
  hold your stomach.
• Thats exactly what you have to do. Act as if
  someone hit you in the stomach with a medicine
  ball.
• You have to bend and then straighten up your back
  while resting the medicine ball at your chest.
• 20 reps for beginners would be just fine.

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Bent-over Row

• Bend your hips back so your torso is parallel to
  the floor.
• Your lower back must be flat and your knees
  should be unbent.
• Hold the ball at arms length with both your
  hands and row it to your belly, squeezing your
  shoulder blades closer to each other.
• Imagine yourself pulling you wet clothes out of a
  bucket full of water and then dipping them back
  in to get rid of the froth.

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Thruster

• This one is rather arduous and not recommended
  immediately as you start the medicine ball
  workout.
• This one involves a combination of bent-over and
  jump. This is the most effective exercise for
  overall body toning.
• What you have to do is pick the medicine ball up
  by not bending your knees and while your chest is
  parallel to the ground.
• After picking the ball up and having it closer to
  your chest, stand straight and pull the ball over
  your head with both hands and jump.
• Continue this by resorting back to the bent over
  position, pull the ball closer to the chest,
  straighten up, pull the ball up in the air with
  both hands and jump.

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thanks..