Grab a medicine ball and get lean in no time with these exercises!
This circuit will help strengthen your entire body, building muscle definition as well as torching calories. When you use a medicine ball it makes a significant demand on your muscles, helping you build lean muscle tissue and sculpt a defined physique. If you use a combination of anaerobic exercise (short, intense bursts of exercise that increase muscle strength) and weight training you boost your metabolism even further, which is a great way to help you get in shape.
Squat thrust with medicine ball
Benefits: Works your abdominals, bottom, shoulders, heart and lungs.
1. Stand with your feet slightly wider than hip-width apart, holding a medicine ball in both hands at chest height.
2. Stick your bottom out and lower into a squat, as if perching on the edge of a chair.
3. Fold forward from your hips and place the ball in front of your toes, keeping your hands pressed onto the ball.
4. Jump your legs back into plank position, keeping your abdominals drawn in tight.
5. Immediately jump forward to position (b) and then straight back up to standing.
Knee driver with medicine ball
Benefits: Great for toning your abdominals, back and shoulders. Also challenges your cardiovascular system.
1. Start in plank position with a straight, neutral spine, resting on your toes with your hands pressing onto the medicine ball.
2. Bend your right knee and drive it in toward your chest.
3. Jump your right leg back as you drive your left knee toward your chest.
4. Alternate your legs in a running motion without resting, so only one foot is in contact with the floor at a time.
Medicine ball crunch
Benefits: Great for developing abdominal definition.
1. Lie on your back with the medicine ball in both hands in front of your chest.
2. Fold one knee at a time in towards your chest, then straighten your legs up towards the ceiling, crossing your ankles over each other. Straighten your arms to raise the ball above your shoulders.
3. Exhale, using your abdominals to lift the ball towards your ankles, raising your head and shoulders off the floor.
4. Inhale back to position.
Source : Fitness