Fitness experts agree that medicine ball exercises can help you get a flat tummy as well as tone up and build strength. These spherical balls are available in different sizes, colors, and weights. They improve muscle coordination and stability. The best part medicine balls are not super expensive and can you can do the exercises at home after you learn the correct technique.
1. Overhead Slam:-
How to do it:
  • Hold a medicine ball. Stand with your feet shoulder-width apart, and the knees slightly bent.
  • Lift the medicine ball overhead.
  • Bend at your hips, hinging forward. Do not arch back.
  • Slam the ball directly in front of you, but not too hard. Control is the key.
  • Repeat 10 more times to complete a set.5 mins.
  • Make sure to bend your knees just slightly and not squat. Keep your shoulders relaxed and core engaged.

2. Medicine Ball Crunch:-
How to do it:
  • Lie on your back. Lift your legs at a 90-degree angle with the floor, and hold a medicine ball overhead.
  • Keeping your legs steady, crunch up and try to touch the medicine ball to your toes.
  • Go back to your starting position.
  • Do 5 reps initially and gradually increase it to 10 reps. 5 mins.
  • Do not rush. Take your time to learn to keep your legs straight and steady while you crunch.

3. Straight Leg Sit-Up:-
How to do it:
  • Lie flat on your back and hold the medicine ball with both your hands.
  • Extend the arms up so that the medicine ball is right above your hips.
  • Keep your legs together and slowly raise them, forming an “L”.
  • Lower your legs.
  • 10 reps to complete a set. 7 mins.
  • Do not take your legs beyond where your hips are and keep them straight.

4. Split Push-Up Knee Tuck:-
How to do it:
  • Assume the push-up position with your legs placed a little wider than hip-width apart. Keep your right palm on top of a medicine ball.
  • Balance and lower your body.
  • Flex your left knee and bring it towards the ball.
  • Hold for a second and then bring your left leg back to its original position.
  • Come back to your starting position and hold the ball with your left palm.
  • Again, lower your body and bring your right knee towards the ball.
  • Hold for a second and bring your leg back to its original position.
  • This completes 1 rep.
  • 5 reps to complete a set. 8 mins.
  • When you assume the push-up position, do not point your elbows outward. Keep them in a neutral position where they are neither facing outward nor too close to the body.

5. Single Leg Hip Bridge:-
How to do it:
  • Lie flat on your back. Keep your right knee flexed, right foot on top of a medicine ball, and your left leg extended. Keep your hands on your side, with the palms flat on the floor.
  • Lift your left leg and ensure it is perpendicular to the floor.
  • Supporting your body on your right foot, thrust your hips up.
  • Hold this position for a second and then lower your hips.
  • Do this with your left foot on the medicine ball and right leg straight up.
  • 10 reps to complete a set. 8 mins.
  • Do not push your hips up with the help of your palms.


6. Shoulder Press:-
How to do it:
  • Stand with your feet hip-width apart. Hold a medicine ball (slightly heavy) in front of you with both your hands.
  • Extend the arms overhead towards the ceiling.
  • Pause for a second and then lower your hands back to the starting position.
  • 15 reps to complete 1 set. 5 mins.
  • Use a medicine ball that is not too heavy to lift but heavy enough to work your arm and shoulder muscles.

7. Figure-8 Scoop:-
How to do it:
  • Stand with your feet wider than shoulder-width apart. Hold the medicine ball near your chest with both hands. Keep your shoulders relaxed.
  • Lunge on your left and scoop the ball down towards the outside of your left thigh.
  • Press your left foot to stand straight again and bring the ball back up over your head.
  • Lunge on your right and scoop the ball down towards the outside of your right thigh.
  • Press your right foot to stand straight again and bring the ball back up over your head.
  • 10 reps to complete a set. 10 mins.         
  • Keep your back straight when you lunge.


8. Sit-Up With Chest Press:-
How to do it:
  • Lie flat on your back. Hold the medicine ball in front of your chest with both hands. Keep your knees slightly bent.
  • Pull your upper body up, flex your knees, come to a sitting position, and extend your arms fully in the front.
  • Lie down and straighten your legs, bring your hands back to the starting position.
  • 10 reps to complete 1 set. 8 mins.
  • Do not rush. Take your time to learn how to do this exercise to avoid injuries.
9. Power Cross Chop:-
How to do it:
  • Stand with your feet wider than hip-width apart and hold a medicine ball in front of your chest.
  • Keeping your core engaged, twist your torso to your left, and bring the medicine ball just above your left shoulder.
  • Now, quickly bring the ball towards and across your right thigh.
  • Lunge simultaneously as you do step 2, with your left knee flexed and your right leg supporting your body weight.
  • Raise your body and go back to the starting position.
  • Do the same on your left.
  • 10 reps to complete 1 set. 7 mins.
  • Lunge properly and lower your body with your knee almost touching the floor.