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How to Exercise Using a Medicine Ball

Step 1

Select the medicine ball you would like to use for your exercise. Medicine balls come in a variety of sizes and weights from 1 pound to 30 pounds. When beginning to work with medicine balls you should start with a smaller, lighter ball and work your way up.

Step 2

Stand with your feet shoulder-width apart and your knees slightly bent. Be sure to keep your head, neck and spine in a straight line. Place one hand on each side of the ball. If your medicine ball has handles, firmly grip each handle. Lift the ball, bringing it up to the level of your belly button. Rotate your upper body to one side, keeping your feet pointed straight ahead. Bring the ball back to the center and rotate to the opposite side. This drill is known as a "Russian twist."

Step 3

Hold the ball at the level of your ear, with your arms extended. Move the ball through the air, across your body in the shape of the number eight. Keep your arms extended. You should end with the ball in the starting position. This is a "figure eight" drill.

Step 4

Hold the ball straight out in front of you, level with your shoulders. Bend your knees into a deep squatting position. Hold the position for three seconds, and move back up into the starting position. To increase the difficulty of this exercise, pull the ball into your chest as you squat down and press it out as you move up. This is a "deep squat."

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