Core Creative
Always wondered what that little ball that lies around aimlessly in the gym actually does? We have the answer.
Medicine ball, popularly known as med ball, is not just a random piece of equipment you can overlook. In fact, it is one of the most effective yet completely simple items, which can be used to get those ripped abs you have always dreamt of. Getting into the technicalities of it, medicine balls are especially useful for explosive moves, it is perhaps safe to say that there is no better exercise for building core and relieving stress in the gym. Not only this, a med ball has the capability of challenging your entire body and improving your balance. The adrenaline is only a plus point. Just find yourself some spare space and grab a med ball. Trust us, you will feel the burn in just one round and never underestimate its benefits.
Aman Sharma, an instructor at a well-known gym feels that med ball is an innovative way to experience conventional moves, but in an unconventional method. “Working out with a med ball can totally transform your routine. However it is important that you do it with the right technique so as to prevent injuries and get better results.” So, what is it that one should keep in mind? “Warm up thoroughly before you start exercising. Moreover, choose the right weight of the ball at the beginning of your workout and then gradually increase the weight to ensure that you perform all the variations smoothly,” he adds.
Is there a particular routine that can work well for someone who is beginning to work their way with a med ball? “For each exercise, try one to three sets of eight to ten repetitions. This way, you will prepare your body for future wear and tear,” Sharma adds, “repeat each move as promptly as you can with correct body posture, and move from one exercise to the other with little or no break in between to achieve best results.
Med Ball Slam
As the name suggests, slam the ball on the ground as hard as possible. Simple. Just do not do the same with a dumbbell, unless you are ready to pay for your gym’s flooring.
Russian Twists
It is your basic Russian twists, only with a med ball in your hand. This will not only strengthen your core but also work your hand muscles.
Squat Press
An elevated form of squats, all you need to do is hold the ball in front of your chest, go down in a squat position and press the ball overhead until your arms are straight.
Press-up
Great workout for your chest, simply hold the ball in a plank position and try to balance the form. Next, try to perform a pushup with all your focus on the ball.
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