When it comes to muscle building, most fitness lovers immediately think of dumbbells, kettlebell, or barbells. However, you can also develop serious strength with the help of some friendly and affordable medicine balls. Exercise with medicine balls can help you improve muscle mass, burn more calories, and enhance coordination between your hands & eyes for smooth movements in sports.


Diagonal crunches on a flat stomach & sculpted abs! The Diagonal Crunch is a great exercise because it does not only target the abdominal muscles, but also the oblique muscles, which run along the side of your ribcage. This makes it a great exercise if you are looking for a total core workout.

Step-to-step instruction

START: Grab a medicine ball and lie on the floor with your legs straight and spread wide. Roll onto your right hip and hold the ball with your arms straight at 10 o’clock above the top of your head.

FINISH: To perform the movement, raise your arms and torso and then touch the ball to the floor between your legs. Lower your body, but instead of rolling back onto your right hip, roll onto your left and hold the ball at 2 o’clock above your head before you repeat the movement. That’s 1 repetition. Repeat, alternating back and forth in this manner.


Designed to strengthen and tone the entire torso, Rocky Solo helps to tone the waistline, flatten the abs, and strengthen the lower back and spine to help prevent injury.

Step-to-step instruction

START: Sit on the floor with your legs straight, and hold a medicine ball with both hands just above your lap.

FINISH: Twist your torso to the right and place the ball behind you. Then twist all the way to your left and pick the ball up and bring it back to the starting position. That’s 1 repetition. Do 10 repetitions. Immediately do another 10 repetitions, but this time start by twisting with the ball to your left.


Whatever your motivation, when you are looking for exercises that target the obliques, you’ll soon come across the Russian twist. The standing Russian twist is a core exercise that targets the muscles that stabilize the spine. In addition, it can work the shoulders, arms, back, and hips.

Step-to-step instruction

START: Hold a medicine ball between both hands and stand tall with your back straight, shoulders relaxed, abs engaged, legs straight, and feet placed slightly wider than your hips. Extend your arms straight in front of you, holding the ball at chest or shoulder level.

FINISH: Without dropping your arms, pivot on your left foot and rotate the ball and your torso as far as you can to the right. Keep your abs engaged, back straight, and shoulders relaxed away from your ears. Return to the starting position. Reverse direction; pivot on your right foot and rotate all the way to the left, and then return to the starting position to complete one rep.


Build your entire upper body with the medicine ball pushup. The offset hand position forces your shoulders, chest, and core to stabilize your body while you do the pushup. The side the ball is on works through a longer range of motion, increasing muscle activation.

Step-to-step instruction

START: Get in plank position with your left hand on top of a five- to eight-pound medicine ball and your right hand on the floor.

FINISH: Lower into a pushup until your chest is as close to the floor as possible. ¬†Press back up to plank. Placing your weight on your right hand, roll the ball across to the right, and then place your left hand on the floor and your right hand on top of the ball. Do another pushup, then roll the ball back to the left. That’s one rep. Do two sets of six to 10 reps, moving quickly and resting for 30 seconds between sets.


We all want to be in shape. Curves are in, after all! However, what we all need is a fit body and that includes our hips. Hip Lift exercise targets your glutes specifically and at the same time works on the lower abs, quadriceps, hamstrings and even your calves.

Step-to-step instruction

START: Sit on a bench, gripping the edge on each side of your hips for support, and place both feet on a medicine ball, with knees bent.

FINISH: Contract your core, straighten your legs and lift your hips rearward to roll the ball away from the bench; your tailbone should be directed towards the wall behind you at the top of the move. Pause, then release and return to the start. Repeat for two sets of 10 reps. Make It Easier: Only focus on lifting your hips straight up from the bench.


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