Ball Squares

Overview

Medicine ball core training is a form of exercise that focuses on strengthening and stabilizing the muscles of the core using a medicine ball. The core muscles include the abdominals, obliques, lower back, and deeper stabilizing muscles. The medicine ball, a weighted ball that comes in various sizes and weights, adds resistance to the exercises, making them more challenging and effective for core development.

Description

Let's get started by grabbing your ball and having it down your side in both hands.

This is the starting position.

From here raise the ball up and draw a square in front of you whilst keeping your arms straight as possible. Once you’ve done the full square, this is one repetition, now repeat this for the desired amount.

You can change the intensity of this exercise by increasing or decreasing the weight of the ball.

Benefits

• Stronger Core Muscles: Medicine ball core training targets the abdominal and back muscles, leading to a stronger and more stable core.
• Improved Posture: Strengthening the core helps support better posture, reducing the risk of back pain and promoting proper alignment.
• Functional Movement: Core training with a medicine ball mimics real-life movements, enhancing overall functional fitness and daily activities.

Area focus

• Shoulders
• Arms
• Core

Primary muscles

• Deltoids
• Erector Spinae
• Obliques

Secondary muscles

• Biceps

Exercise type