A weighted ball is the perfect fitness accessory if you want a quick workout for your abs, legs and glutes. You can easily add it to these exercises.
Why a ball?
A weighted ball (also called a medicine ball) offers you the opportunity to train your muscles in a controlled manner. You can train your core, chest, arms and legs very easily with the ball. The balls are available in different weights, so you can keep increasing the intensity.
1. Lunge with side twist
Stand with your feet shoulder-width apart. Hold the ball in your hands and stretch your arms out in front of you. Tighten your core. Take a big step back. Lower your right leg into a lunge, but lower until your right knee is on the floor. Twist your torso from center to left and keep your arms straight with the ball. Let your arms rotate. Do this 10 times and then repeat the exercise 10 times in the opposite direction. You then sit on your left knee and twist to the left.
2. Ball push-up
Start in a push-up position with your hands shoulder-width apart. Keep your hips directly above the floor and place your left hand on the ball. Do a push-up and do this 10 times. Switch to your right hand and do ten more pushups.
3. Ball crunch
Hold the ball above your head with both hands while lying on your back with straight legs. Tighten your core and come up in one movement with the ball in your hands. Tap him against your feet. Lower your body back to the floor in a controlled manner. Do this 10 times.
4. Ball sit-up
Lie with your back on the floor. Fully extend your legs. Place the ball behind your head. Pick up the ball behind your head with arms bent. Do a sit-up by applying strength to your abs. Take the ball with you and let both legs lift off the ground slightly as you move forward. Slowly move the ball forward to about your knees, then slowly move back. Keep your abs tight. Do 20 sit-ups.
5. Russian twist
Sit on the floor with your knees bent and hold the medicine ball in front of your chest. Tighten your core and lift your feet off the floor so that your body is almost at a 90-degree angle. Rotate your upper body to the left and touch the ball briefly to the ground next to your left hip. Move the ball back toward your chest and do the same on the right side. Repeat this 20 times.
6. Throw the ball
Stand up straight with your knees slightly bent. Hold the ball in front of your chest with both hands. Bend your knees (make sure to keep your upper body straight) and throw the ball on the floor in front of you with all your strength (watch out for your toes). Do this 20 times.
7. Underpass lunge
Hold the ball in front of your chest and stand straight with your feet together. Take a big stride forward with your left foot and lower into a lunge by bending the front leg at an angle. Pass the ball under your left leg from your right to your left hand. Push yourself up from your heel until you are standing again with both feet together. Do the same with your left foot. Do the exercise 10 times, then switch sides to do the exercise 10 more times in the opposite direction.
