If you are a fitness fanatic or a regular at the gym, then you have worked out with medicine balls. And some refer to these balls as wall balls or soft medicine balls. It is a fitness tool that has a long history than most of any gym equipment you can find today. And even today, it is a popular workout tool that many use when they are at the gym. But this article will be helpful for people who have not heard about them before by teaching them how to exercise with a medicine ball.

Before that, let’s find out what is a soft medicine ball or wall ball? And then, let’s learn about some brief history of medicine balls and the benefits they bring. And later, let’s discuss how to exercise with a medicine ball to bring the most out of your workout. So, when you are at the gym next time you can try out a medicine ball fearlessly.

What is a soft medicine ball?

A soft medicine ball comes with a shape similar to a ball that can withstand a lot of impact and pressure. And most of the time, it has a rough exterior with a material like leather. So it can last a long time while holding out against rough workouts by many gym-goers in the gym. And they have some materials like sand or PP cotton inside them to have some weight. Because these materials won’t bounce when tossed around since that can be really dangerous to the user and people around. It is vital to know about them before you learn how to exercise with a medicine ball if you are a beginner.

Origins

No one knows an exact time when they came into existence. But there is proof dating back to 3000 years ago that people used a somewhat of a ball to do exercises. It was later in the 18th and 19th centuries that they became much popular as exercise tools. And it was in 1876 that medicine balls became officially recognized as an exercise tool. The credit for its invention went to a man named R. J. Roberts who was a gym instructor at that time. And since then, it has become a popular tool in almost every gym you go to. Furthermore, it is also popular among people who work out in their homes as well. Due to these facts, learning how to exercise with a medicine ball through this article will help all the beginners.

Full body workout with a medicine ball in 5 Steps

There are many workouts you can do with a medicine ball in your hands. But with this workout plan is created with efficiency in mind. So you can have an intense workout within a short period of time. It is the ideal workout plan for people who wants to do an efficient workout as they don’t have enough time in their tight schedule. And also, this workout plan will be helpful for people who work out at home as well. Therefore try this workout plan when you are at the gym or at home next time. For beginners who don’t know how to exercise with a medicine ball, this plan will be a good starting point.

1st Step – Russian twist with a soft medicine ball

By doing this exercise, you can easily increase your strength in your core. Because you use your abdominal muscles a lot when you are moving the ball side to side. And with your legs up, as shown in the above video by Health magazine, your core will receive more stress. Therefore this will help your core to build up more strength to hold the pressure while moving the ball. If you were to do 10 – 15 reps of this exercise, you will be able to feel the effects immediately it has on your core. And it is a great warmup exercise to begin your workout in this plan. Because it is always good to warm up your core before you head out to work out your other parts of the body.

2nd Step – Rolling push up with a medicine ball

After working out on your core, let’s move on to your back and chest area. In this step, a medicine ball is added to a regular push-up exercise. And as shown in the above video by Livestrongwoman you have to move the ball between two hands while doing the push-ups. By doing the pushup single-handedly it receives much more pressure than usual. So you need the strength of your back and chest more to get back up when you push down. Therefore it will help to improve your strength in those areas much faster. And do around 10 – 15 reps to get the most efficient workout from this step in your gym or home.

3rd Step – Triceps extension with a medicine ball

For the next step, let’s work on your arms to improve your muscles and strength. By involving a medicine ball in a triceps extension workout you can do this easily. Stand up while straightening your back and move the ball up and down by using both of your hands behind your head. You can refer to the above video by Fitway to get a better understanding of this workout. You can quickly improve the strength of your arms by doing this exercise for 8 – 12 reps regularly.

4th Step – Reaching Romanian deadlift with a medicine ball

Now it’s time for your legs with the next step of this plan. To start this off, you need to hold the medicine ball with both of your hands while standing straight. And then, bend your knee slightly on a single leg while bringing your leg backward and your hands in front to resemble a T shape, as shown in the above video by Fitdirect. Switch your legs while doing this and do around 8 – 12 reps to improve the strength of your legs. Since your legs have to withstand all the pressure and weight from your body while holding the medicine ball.

5th Step – Wall ball with a medicine ball

Lastly, to finish this off let’s do a full-body workout as the final step by using the wall ball exercise. So to start this go near a wall and take a couple of steps back. And then, bend your knees and lower your back to come up while throwing the ball to a certain target at the wall. And repeat this step while catching the ball again and again. During this exercise, all the muscles in your body will be in action as shown in the video above by Crossfit. And that is why a wall ball workout with a medicine ball is known as one of the most efficient and effective workouts you can find.

After going through the above workout you might want to start it on your gym as an owner. But to do that you need to find quality soft medicine balls for your customers to use. But not every supplier won’t provide you with this type of product. And not having a quality product can hinder your customers when they are learning how to exercise with a medicine ball. So to solve this we have the perfect supplier for you to buy the best soft medicine balls.

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If you are looking to buy some of the best strength and fitness equipment, then you have come to the right place. Because Poweraptor is one of the leading manufacturers in the market today that makes some of the finest equipment. And our soft medicine ball or wall ball is one of the most popular products right now in our collection. Like all our products, we make our wall balls with the highest quality raw materials. And with our OEM and ODM services, you can brand your logos and colors to make them your own. So contact us today and get all the information regarding our products before your first purchase. Buy now from us and let your customers enjoy some of the best equipment to work out.