The fat burning medicine ball is something more accessible and a lighter way to burn fat. In fact, the purpose of completing a full-body workout with a medicine ball weighing no more than 5 lbs may not sound daunting. However, it has helped you strengthen your core muscles, burn fat, plus grow your athletic performance.
So, why go with heavy tools? Sometime it becomes quite tough to set up a mini gym at the house. Let’s start your workout anytime, anywhere with these fat burning medicine ball workouts.
Squat Press
Take a position with feet shoulder-width aside and with both hands hold a medicine ball at chest level. Now, lower yourself into position, place the ball on the floor, return to plank position and do it again.
Equally, lift the fat burning medicine ball and push it on your head. Do the hardest: Hold the ball with one hand while jumping onto the board.
When returning to the push-up pose, do not lower your hips below shoulder and heel level. It can cause sudden and severe lower back extension – a formula for back pain. Notably, this is one of the healthiest medicine ball fat burning workouts.
Similarly, with any workout, rest and stop if you are too tired to correctly perform the movement. Just because they aren’t dumbbells or barbells doesn’t mean they can’t hurt you if you don’t.
Russian Upheavals or Twist
If you’re searching for medicine ball exercises to lose belly fat, then you’re in the right option. Indeed, Russian Twist is a practical and straightforward process to strengthen your shoulders, hips, and core.
Moreover, this is a popular workout among sportspeople. Similarly, it helps rotate movements and permits you to change direction rapidly.
Again, it’s also great for those looking to strengthen their core, throw love handles. It is also helpful to build significant core strength to help balance movement and posture.
Hold your ball in a seated position with both hands at chest level and lift your feet off the floor at a 45-degree angle (or as close as possible). Of course, pivot from the center so the ball hits the ground on both sides of your body.
Moreover, the quicker you turn and the higher you lift your heels off the ground, the more you will feel the burning sensation. Make it easy: support your heels on the floor rather than lifting your legs.
Ball Kicks
Medicine ball kick is an excellent sort of upper body plyometric workout. Indeed, the company designed it to improve your strength and power in every way. Usually, it targets virtually every leading muscle group.
Again, it makes them a significant element of high-level training. Moreover, the exercise’s up and down phase involves biceps, chest, shoulders, upper back, and triceps.
Take place with your feet shoulder-width aside and hold the ball with two hands. Now, lift your ball from above, hit it with the ball, and return to the ground as hard as possible.
Wipe deep to repair and repeat, occupying your core always. Make it harder: speed up or do twenty reps instead of fifteen to raise the stakes.
One-Hand Push-Ups
Medicine ball push-up is an essential push-up development that strengthens the triceps, shoulders, and chest. Surprisingly these balls using the medicinal sphere.
So, the therapeutic globe actively engaged the core. Moreover, it improves balance and stability.
Start on a high plank and then take a position with your left hand on a medicine ball just below your left shoulder. Now, inhale when falling and exhale when standing up. Equally, change both sides.
Do It Easy: Reduce stress by dropping your knee joints to the floor while holding your torso.
Squat and Fly
Surprisingly, you will be glad to know that fat burning medicine balls are not just for professionals. Squat and Fly with Medicine ball is a necessary build-up exercise that anyone can perform, even a beginner!
Surprisingly, these medicine balls help transfer energy to the upper body from the lower body. Moreover, it is affecting nearly every muscular tissue group on the upward!
Multi-muscle groups are a great way to burn calories quickly! You can stretch your entire body with this simple exercise.
Have we misled you already?
So, take a position with feet shoulder-width aside and hold the ball at chest level. Now, keep your stare up (looking downfield can expanse your backmost), sit down. Then blow yourself up and throw the ball as high as possible.
Consequently, grab the ball again and sit down. Make it easy: push the ball over your head instead of throwing it.
Narrow Push-Ups with Medicine Balls
Clear out that back movement with this triceps exercise. Indeed, you can easily do it by resting your forearms on the unstable surface of a medicine ball.
Surprisingly, it’s effortless to complicate this classic push-up. Moreover, this is one of the best medicine ball workouts for beginner’s abs.
Firstly, grasp the medicine ball with both hands and enter the plank position. Tighten your core to keep your spine neutral and your back straight. Now, slowly lower you until your thorax just about touch the ball.
Notably, when reducing, be sure to put your elbow joints backmost and not out. Finally, utilize your triceps and chest muscles to lift to the starting position. Consequently, perform eight to ten reps.
Superman Medicine Ball
You can regularly practice your mirror muscular tissues. However, it is also essential to activate muscles you cannot easily see. With this bold occurrence, you will remain active in your lower backmost and evolve the capability you need for correct posture.
Firstly, you need to lie on the horizontal surface with your hands outspread over your head. Now, place your fat burning medicine ball betwixt your palms. Currently, strengthen your core, use your glutes by lifting your chest, legs, arms, and off the ground.
Grasp for two seconds. Finally, slowly take down your back to the beginning pose so that the medicine ball reaches the horizontal surface. Consequently, perform eight to ten reps.
References:
https://www.weightwatchers.com/us/blog/fitness/medicine-ball-exercise