Saturday, April 5, 2014

Diary of a Fit Mommy's 5 Minute Medicine Ball Workout

Here are some of my favorite moves! Enjoy!


  1. Plant your feet flat on the ground, about shoulder-width apart.
  2. Point your feet slightly outward, not straight ahead.
  3. Never let your knees extend beyond your toes.
  4. Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
  5. Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
  6. Tighten your whole body when you perform the squat.
  7. Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
  8. Keep the upper body tight at all times.


  • Straddle medicine ball with feet slightly wider apart than shoulder width.
  • Squat down with arm extended downward between legs and grasp medicine ball.
  • Position shoulder over medicine ball with taut low back and trunk close to vertical.
  • Now for the clean. Pull medicine ball up off floor by extending hips and knees.
  • Once medicine ball  is off of ground vigorously raise shoulder above medicine ball while keeping it close to body.
  • Jump upward extending body.
  • Raise shoulder and pull medicine ball upward with arm allowing elbow to bend out to side, keeping medicine ball close to body.
  • Drop under medicine ball , rotating arm under medicine ball.
  • Catch medicine ball on outside of arm with wrist straight while moving into partial squat position.
  • And for the jerk-Explosively drive upward with legs, driving medicine ball  up off arm.
  • Drop body downward and by bending knees as fast as possible while vigorously extending arm upward with wrist straight.
  • Extend both legs.
  • Lower medicine ball to front side of body catching it on side of arm with wrist straight while initiating squat position.
  • Decelerate decent of squat to absorb weight of fallen medicine ball then immediately straighten legs.
  • Drop medicine ball by pulling elbow back.
  • When arm straightens decelerate decent of medicine ball, lower medicine ball to ground between legs while squatting down with taut lower back and trunk close to vertical.


  1. Sit on the ground with your knees bent and your heels about a foot from your butt.
  2. Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
  3. Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
  4. Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.
  5. Do 16 full rotations.

  1. Have your knees bent and the balls of your feet and heels placed flat on the ground.
  2. Place your hands on opposing shoulders, so that your arms are crossed over your chest, or behind your head. This allows you a central rising point.
  3. Tighten your abdominal muscles gently by drawing in your belly button to your spine
  4. Keeping your heels on the ground and your toes flat to the ground, slowly and gently lift your head first, followed by your shoulder blades. Focus your eyes on your bent knees, all the while gently contracting the abdominal muscles. Pull up from the floor until you’re at a ninety-degree angle, or when the elbows are on, or past, the knees.
  5. Hold the position for a second. Slowly bring the torso back to the floor but try to keep it slightly elevated off the ground. This means not to place your back flat to the ground but to keep a slight, yet relaxed, arch.

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