A medicine ball can make core training more varied because you can hold it, press it, rotate with it, or move it quickly. The right weight should make the exercise feel more challenging without pulling you out of position.
Start lighter than you think you need. For core work, control matters more than showing off a heavy ball.
1. V-Up
How to do it
- Lie on your back with your legs straight and the medicine ball held overhead.
- Brace your abs and lift your arms and legs toward each other.
- Touch the ball toward your shins or feet if you can do so without swinging.
- Lower slowly.
Beginners can bend the knees or do the move without the ball.
2. Russian Twist
How to do it
- Sit with your knees bent and torso leaning slightly back.
- Hold the medicine ball close to your chest.
- Rotate your torso to one side, then the other.
- Keep the movement controlled instead of bouncing.
Keep your heels on the floor if lifting your feet makes your back round.
3. Medicine Ball Plank
How to do it
- Place your hands on the medicine ball.
- Step back into a plank.
- Keep your shoulders stacked over your hands as much as the ball allows.
- Hold for a short, controlled interval.
Because the ball is unstable, this is harder than a floor plank. Start with short holds.
4. Thruster
How to do it
- Hold the medicine ball at chest height.
- Squat to a comfortable depth.
- Stand and press the ball overhead.
- Lower the ball back to your chest.
Move smoothly and keep the press controlled.
5. Slam
How to do it
- Use a slam-safe ball and a clear floor space.
- Lift the ball overhead.
- Brace your torso and slam the ball down.
- Pick it up with a hip hinge or squat pattern.
Do not use a hard medicine ball that rebounds unpredictably.
6. Medicine Ball Squat
How to do it
- Hold the ball at your chest.
- Stand with your feet about shoulder width.
- Squat to a comfortable depth.
- Drive through your feet to stand.
Keep the ball close to your body so it does not pull you forward.
7. Over-the-Back Toss
How to do it
- Use an open outdoor area or a space designed for throws.
- Hold the ball in front of your body.
- Hinge and then extend your hips as you throw the ball backward overhead.
- Retrieve the ball only after it stops moving.
Skip throws if you do not have a safe space.
8. Medicine Ball Push-Up
How to do it
- Place one hand on the ball and the other on the floor.
- Set up in a push-up position.
- Lower under control.
- Press back up and switch sides between reps or sets.
Use an elevated surface if the floor version is too difficult.
9. Close-Grip Medicine Ball Push-Up
How to do it
- Place both hands on the medicine ball.
- Set your feet wide enough for balance.
- Lower only as far as you can control.
- Press back up while keeping your torso braced.
This version can be tough on wrists and shoulders. Choose the floor push-up if it feels uncomfortable.
10. Jumping Chest Press
How to do it
- Hold a light medicine ball at chest height.
- Bend your knees slightly.
- Jump or rise onto your toes as you press the ball forward.
- Land softly and reset before the next rep.
Use a light ball and a safe open space. Beginners can do a standing chest pass without jumping.
How to Pick the Right Medicine Ball
Choose a weight that lets you move well. A lighter ball is usually better for throws, speed work, and beginners. A moderate ball can work for squats, holds, and slower core movements.
Avoid using a ball that changes your posture, makes you hold your breath, or turns a controlled drill into a sloppy one.