Spring has finally sprung! Get your core ready for your favorite sports that use a swinging motion by strengthening your core rotational muscles.
Incorporate these medicine ball exercises into your strength training routine.
- Warm up – 5 minutes.
- Perform 2-3 sets of 8 reps to start. Can increase over time.
- Perform exercises 2-3 times per week.
- Select a medicine ball weight that is challenging, yet allows for perfect form throughout each set to avoid injuries.
- Place feet wide with toes turned outward. Push medicine ball overhead.
- Brace abs, squat down, pushing knees directly over middle toes. Keep chest lifted. As you lower, carry medicine ball with straight arms diagonally across the body to the outside of one knee.
- Return to start position, pressing heels into floor as you rise and squeezing glutes.
- Start with feet under hips, toes facing forward. Brace abs. Hold medicine ball in front of chest.
- Step forward with right leg into a lunge. Stack front knee over ankle, pointing knee over middle toes. Back leg bends to 90 degrees with back heel lifted and shin parallel to floor.
- Carry medicine ball to the right by rotating trunk muscles. Hips remain square to the front.
- Return to center with ball facing front. Back leg steps in, returning to start position.
These two exercises also strengthen the legs, glutes, and shoulders. If you forget how to perform them, no worries! They’re printed on the Smart Ball. Swing into spring… and “play ball”!