Best Advanced Workouts With Medicine Balls For Women

The Medicine Ball Russian Twist is a core exercise using a medicine ball to increase resistance. This variation challenges your stability and strength while twisting side to side, engaging your core effectively.

How to do it

1. Sit on the floor and hold a medicine ball with both hands at your chest.
2. Lean back slightly and lift your heels off the ground a few inches.
3. Engage your core to stay stable.
4. Twist to one side, bringing the ball toward your hip.
5. Return to the center and then twist to the other side.
6. Repeat the movement, alternating sides.

The Alternating Medicine Ball Push Up is a challenging push-up variation that targets the chest, shoulders, and triceps. Using a medicine ball helps improve balance and strength on both sides of the body.

How to do it

1. Place your right hand on a medicine ball and keep your arms shoulder-width apart.
2. Raise your knees to form a straight line from your heels to your shoulders.
3. Bend your elbows to lower your chest towards the floor, keeping your elbows at 45 degrees.
4. Push back up and roll the ball to your left hand.
5. Repeat for the desired number of reps.

Wall Ball is a dynamic exercise that combines squats with throwing a medicine ball. It mainly works your thighs while adding an explosive movement to help you throw the ball high against a wall.

How to do it

1. Stand with feet shoulder-width apart and hold a medicine ball at chest level.
2. Bend your knees and push your hips back, keeping your weight balanced.
3. As you squat, make sure your knees go over your toes and your core is tight.
4. Squat down until your back is straight, then leap up, tossing the ball against the wall.
5. Catch the ball as it comes down, and return to a squat position.

The Medicine Ball Lunge is an exercise that adds resistance to lunges, which helps improve balance and strengthen the legs and core. It makes your lower body workout more challenging and enhances stability and coordination.

How to do it

1. Hold the medicine ball with both hands.
2. Step forward with one leg and lower the opposite knee toward the floor.
3. Pause briefly at the bottom.
4. Push through your front heel to return to a standing position.
5. Switch legs and repeat.
6. Keep your knees behind your toes, shoulders back, chest up, and core tight throughout.

The Medicine Ball Overhead Lunge is a lower body exercise that also works your core. You hold a medicine ball above your head while stepping forward into a lunge, then switch legs to complete your set.

How to do it

1. Hold a medicine ball above your head with both hands.
2. Engage your core to protect your lower back.
3. Step forward with one leg, lowering your opposite knee toward the floor—keep your forward knee behind your toes.
4. Pause briefly at the bottom of the lunge.
5. Push off your front heel to return to standing.
6. Maintain a straight back and upright posture throughout the exercise.

The Forward Lunge with Twist is a variation of the lunge that strengthens your quads, glutes, and hamstrings while adding core stability. By holding a medicine ball and twisting, you enhance the effectiveness of the standard lunge for a better workout.

How to do it

1. Stand straight with feet hip width apart and hold a medicine ball in front of your stomach with bent elbows.
2. Step forward with one leg and lower your body until both knees form 90-degree angles.
3. Twist your torso towards the forward leg while keeping the medicine ball in front.
4. Rotate back to the center while maintaining the lunge position.
5. Push off the front foot to return to standing and repeat on the other side.

The Single Leg Glute Bridge and Squeeze is a great exercise for strengthening your glutes and core. Using a medicine ball helps improve balance and engage your muscles more effectively, making it an excellent addition to any lower-body workout.

How to do it

1. Lie on your back with your feet flat on the floor.
2. Place a medicine ball between your legs.
3. Engage your core and keep your arms at your sides for stability.
4. Lift your hips by squeezing your glutes and hamstrings, holding the medicine ball in place.
5. Shift your weight to one foot and extend the other leg straight out.
6. Slowly lower your hips back down while keeping tension in your glutes and hamstrings.
7. Switch legs and repeat.

The Decline Sit Up with Medicine Ball Toss is a challenging core exercise done on a decline bench. It works your abdominal muscles and improves coordination by adding a toss to the sit-up movement.

How to do it

1. Set the decline bench to your preferred angle and secure your lower body.
2. Hold a medicine ball with both hands.
3. Engage your core and sit up, lifting your torso off the bench.
4. At the top, toss the ball straight up above you.
5. Wait for the ball to come down while keeping your core tight.
6. Catch the ball as it descends and lower your torso back to starting position.
7. Ensure your shoulders are back and chest is up throughout the exercise.

The Medicine Ball Superman is an exercise that strengthens your back, glutes, and hamstrings using a medicine ball for added resistance. It targets similar muscles as the standard Superman but enhances the workout by incorporating an object to lift.

How to do it

1. Lie face down on the floor holding a medicine ball with both hands extended in front of you.
2. Keep your arms straight but allow a slight bend in your elbows.
3. Lift the medicine ball and your legs a few inches off the ground by engaging your back and glutes.
4. Hold the lifted position briefly, feeling the tension in your back and glutes.
5. Slowly lower the medicine ball and legs back to the ground.

The Medicine Ball Overhead Sit-Up is a core exercise that uses a medicine ball held overhead to strengthen your abdominal muscles and arms. It’s a tougher version of a regular sit-up, helping to improve your overall core stability.

How to do it

1. Lie on your back with your knees bent and hold a medicine ball above your chest with both hands.
2. Engage your core and lift your upper body off the floor while pushing the medicine ball overhead.
3. Hold for a moment, then slowly return to the starting position while keeping the core tight.

The Medicine Ball Leg Crunch is a great exercise to strengthen your abdominal muscles. You lie on your back, hold a medicine ball between your feet, and lift your upper body toward your legs while keeping the ball squeezed.

How to do it

1. Lie on your back on the floor with a medicine ball between your feet.
2. Lift your legs so your knees are bent at 90 degrees and your heels are off the ground.
3. Crunch your upper body toward your legs while squeezing the medicine ball with your feet.
4. Pause briefly at the top, keeping your core tight.
5. Lower your shoulder blades back to the ground while maintaining tension in your core.

The Medicine Ball Push Up is a challenging twist on a standard push-up that uses a medicine ball to engage your chest, shoulders, and core more effectively. It helps improve your balance and coordination while increasing the difficulty of your push-up routine.

How to do it

1. Start in a push-up position with your hands on a medicine ball.
2. Keep your body straight as you bend your elbows to lower your chest to the ball, keeping your elbows at a 45-degree angle.
3. Push back up to the starting position after your chest lightly touches the ball. Repeat for the desired number of reps.

The Medicine Ball Slam is a full-body exercise that builds strength and improves cardiovascular fitness. It involves lifting a medicine ball overhead and slamming it down, engaging your arms, shoulders, core, and back.

How to do it

1. Stand with feet shoulder-width apart and hold the medicine ball overhead.
2. Breathe in, brace your midsection, and slightly bend your elbows.
3. Hinge at your hips, bending your knees to bring the ball down.
4. When elbows reach waist level, slam the ball to the ground with force.
5. Squat down to pick up the ball and return to start.

The Medicine Ball Single Leg Romanian Deadlift helps improve your balance and strength by using a medicine ball for added resistance. It mainly targets the hamstrings, glutes, and lower back, making it a great exercise for overall lower body fitness.

How to do it

1. Stand on one leg with a slight bend in your knee, holding a medicine ball in both hands.
2. Hinge at your hips, lowering the medicine ball while allowing your other leg to extend behind you.
3. Pause when you feel a stretch in your hamstrings, then use your glutes and hamstrings to return to standing, raising the medicine ball back up.

The Medicine Ball Side Lunge is a powerful variation that uses a medicine ball to boost resistance and enhance balance. It works your thighs, glutes, and core, while also targeting your side muscles as you lunge sideways, providing a full lower body workout.

How to do it

1. Hold a medicine ball with both hands and stand with feet shoulder-width apart and knees slightly bent.
2. Step to the side with one leg and bend that knee to lunge, keeping the opposite leg straight.
3. Pause briefly at the bottom, engaging your core for stability.
4. Push through your foot and return to a standing position, bringing your legs together.
5. Keep your chest up, shoulders back, and core tight throughout the movement.