7 Exercícios para fazer com a Bola Medicinal

Taking advantage of quarantine time to exercise is an excellent way to pass the time and take better care of yourself.

With that in mind, today we’re sharing 7 exercises you can do with a medicine ball at home.

The Benefits of the Medicine Ball

This tool is an excellent ally for sports training, whether at the gym or at home.

So, you can do some exercises with the medicine ball at home and enjoy the benefits of this equipment, which is used in the training of athletes across various sports.

The medicine ball thus allows you to have a different, effective, and even more fun workout than usual. This is because this sports equipment can be used for a wide variety of exercises.

As such, the medicine ball helps tone muscles, burn fat, and even improve your athletic performance.

However, the benefits don’t stop there:

• Improves physical strength;
• Increases physical power, as well as coordination, balance, and flexibility;
• Using it works different parts of the body: arms, legs, core, shoulders, etc.;
• It allows for high-intensity exercises targeting muscles and joints;
• It is excellent equipment for aerobic training;
• Develops explosive strength and endurance;
• Helps correct poor posture;
• It can be used for relaxation techniques, thereby helping to relieve accumulated tension;
• Since it comes in various sizes and weights, it can be adjusted to suit each user;

Despite all these obvious advantages, good body control is necessary when training with a medicine ball at home to prevent injuries.

7 Exercises to Do with a Medicine Ball

Although these exercises are well-known and relatively simple to perform for those who exercise regularly, if you are a beginner in this area, we advise extra caution.

Start, for example, by using a lighter medicine ball and doing just a few repetitions of each exercise.

As you become more comfortable and gain confidence, gradually increase the difficulty level.

Repeat each exercise 12 times and aim to complete 2–3 rounds. This will give you a complete workout.

It’s important to note that these exercises can also be performed with wall balls and slam balls!

1. Back lunge with torso rotation

Perform a backward lunge while holding the medicine ball with your arms extended. Next, rotate your torso toward the opposite side of the leg that is extended and holding the ball.

Return to the starting position and perform the movement with the other leg, rotating your torso to the opposite side. Repeat 12–15 times on each leg.

2. Wall squat

Hold the ball behind your back, next to the wall, and press yourself firmly against it, keeping your torso aligned. Then slide down, mimicking the position of sitting in a chair, so that your knees form a 90-degree angle.

Your arms should remain straight. Then, simply hold the position for, preferably, one minute.

3. Russian Twist

Sit on the floor with your legs straight and hold the ball with both hands. Next, lift your legs and rotate your torso to the left, then move it—tightening your abs—all the way to the right. Repeat this movement without putting your feet or the ball down.

When performing this exercise in the second training circuit, reverse the movement; that is, if you performed the exercise from left to right the first time, now do it from right to left.

4. Plank

Perform the traditional plank, but instead of resting your forearms on the floor, rest your hands on the ball.

This exercise requires a lot of balance and concentration, and you should try to hold the position with your abs tightly engaged for one minute.

5. Squat

Perform a normal squat. However, in this version, you will hold the medicine ball in your hands, and while holding it, you must keep your arms fully extended at all times.

6. Push-ups

Push-ups are one of the most comprehensive exercises you can do. If you can’t perform a full push-up, rest your knees on the floor.

The medicine ball should be under your left hand, and in the second set, under your right hand. Alternatively, you can switch the ball from one hand to the other during both sets.

7. Mountain Climber

Get into a plank position, with only your hands resting on the medicine ball and your arms fully extended, so that your body forms a straight line from your ankles to your head.

The mountain climber movement consists of bringing your knees, alternately, toward your chest. In this version, instead of resting your hands on the floor, they rest on the medicine ball.