7 Great Medicine Ball Exercises for Plus Size Beginners

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7 Great Medicine Ball Exercises for Plus Size Beginners

I’ve posted a few things on our Facebook page about medicine ball exercises recently so I thought I would compile a list of 7 great medicine ball exercises generally suitable for plus size beginners to try.

If you don’t have one, you can pick a 3kg medicine ball up at Kmart for around $20. They’re pretty versatile and can add great variety to your workouts. 3kg is probably going to be heaps to start off with. You can always get a heavier one as you get stronger. Think the 5kg was $22 😉

Here I am with my 3kg medicine ball I picked up prior to our Plus Size Beginners Fitness Workshop earlier in January.

Kate Burn - Medicine Ball Exercises for Plus Size Beginners

Here we go! 🙂

Medicine Ball Front Press

This one is done standing up and will work your chest muscles.

  • Start with your feet shoulder width apart
  • Place your hands on the sides of the ball
  • Hold the ball in front of your chest with your arms parallel to the ground
  • Push the ball out in front of you until your arms are outstretched
  • Return the ball to your chest and repeat
  • Be sure to keep your core engaged and refrain from swinging backward and forward. The only parts moving should be your arms.

Medicine Ball Overhead Press

This one is performed standing up and will primarily work your shoulder muscles.

  • Stand with your feet shoulder width apart
  • Hold the ball at chest level with your elbows pointing toward the floor
  • Extend your arms directly up until they are straight above you
  • Bend your elbows and return the ball to the starting position and repeat
  • Try to avoid watching the ball, keep your eyes facing forward – you might like to pick something in your eye-line to focus on

Medicine Ball Slam

Now, this one is done standing up but should probably be done outside on a surface such as concrete if possible. It will work your upper back, your arms and get your heart rate up if you work quickly.

  • Start with your feet shoulder width apart and the ball between your hands
  • Extend your arms up so you are holding the ball above your head (if this feels too much, start with holding the ball at around chest height)
  • Throw the ball to the ground as hard as you can – ‘slamming it’
  • It should bounce back up to you for you to grab and repeat
  • Make sure you keep your face out of the way as some medicine balls can be quite bouncy and we don’t want any black eyes! You will soon get used to what your ball is like

Medicine Ball Tricep Extension

This one is also performed standing up and it will work your tricep muscles (the backs of your arms).

  • Stand with your feet shoulder width apart
  • Start with the ball held directly overhead with your hands on either side of it
  • Bend your elbows, lowering the ball behind your head
  • Keep your elbows in close to the sides of your head rather than flaring them out
  • Extend arms back into starting position over your head and repeat

Medicine Ball Pullover

This one is done lying on your back on the floor or on a bench if you have one.

  • Lie down and bend your knees with your feet on the floor
  • Begin by holding the ball directly above your chest with your arms outstretched
  • Keeping your arms as straight as possible, slowly lower the ball overhead toward the floor
  • Once the ball is above your head, pull the ball back to the starting position above your chest and repeat

Medicine Ball Squat Press

This one is performed standing up and is essentially an overhead press with a squat to make things more fun and more muscles.

  • Start with your feet shoulder width apart (or a bit wider if you are more comfortable)
  • Hold the ball around chest height with your hands on either side, elbows pointed down
  • With your weight through your heels, bend your knees and push your butt back as if you were going to sit on a seat
  • Keep your chest up and avoid arching your back
  • Keeping your weight through your heels, begin pushing back up to the starting position
  • As you stand up, press your medicine ball overhead so it’s all one (relatively!) smooth movement
  • Lower the ball back to chest level and drop back into the squat

Medicine Ball Rotation

Our final exercise is another you can do standing up and will work your core muscles.

  • Start with your feet shoulder width apart
  • Hold your medicine ball out in front of you at approximately chest height with one hand on each side
  • Engage your core and lower back muscles as you rotate through your hips to bring the ball to your left side (keeping your arms outstretched)
  • Return to the starting position and rotate to your right
  • This should always be a slow and controlled movement, it’s not about speed, it’s about using your core muscles
  • Make sure you’re not holding your breath and that your medicine ball isn’t too heavy

If you have any questions, make sure you pop on by the Facebook page for a chat. I’m working on making some more how-to videos and will definitely be making some medicine ball ones very soon.

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