The 23 Best Medicine Ball Exercises To Tone Your Entire Body, From A Trainer

Why it rocks: Looking for a low impact move with big results? Newton says bent-over medicine ball rows are your go-to because they work your upper back, chest, and arms, while also silently torching your legs and glutes.

How to:

1. Grab a medicine ball and stand with feet shoulder-width, knees slightly bent.
2. Bend over from hips until back forms a 45-degree angle with floor.
3. Row medicine ball up close to chest, squeezing shoulder blades together.
4. Pause, then lower back to start. That’s 1 rep.

Why it rocks: This is a great move for athletes to develop dexterity and proprioception (AKA the perception of location, movement, and action of your body parts), says Stewart. It also targets your glutes, quads, hamstrings, calves, and core.

How to:

1. Stand in a wide split stance, holding ball at chest.
2. Bend both knees to lower into a lunge, simultaneously moving ball to inside of front leg and quickly pass it under leg from hand to hand.
3. Pass ball back over leg as you straighten both legs. That’s 1 rep.

Why it rocks: The weight of the ball increases the load on your core to fire up your abdominals, says Stewart.

How to:

1. Lie on back with knees bent. Hold medicine ball directly above chest.
2. Curl upper body, and at top of crunch, rotate torso so left elbow meets right knee. Extend left leg simultaneously, while pedaling.
3. Return to start and repeat on other side. That’s 1 rep.

Pro tip: Engage your lower abs to ensure you’re not overcompensating with your hip flexors, says Newton.

Why it rocks: The deadlift is a great compound lift, meaning it works muscles across multiple joints in your body, says Stewart. “For this move, you can expect your glutes, hamstrings, quads, and lats to be on fire.”

How to:

1. Hold medicine ball with arms extended in front of thighs. Stand with feet hip-width and knees slightly bent. Engage core.
2. Maintaining a soft bend in knees, bend at hips, and lower torso until it’s almost parallel to floor.
3. Pause, then squeeze glutes and raise torso back to starting position. That’s 1 rep.

Why it rocks: By setting the ball on the floor between reps you start from a dead stop and have to increase your speed and strength from the floor with no assist from momentum, says Stewart. The move also strengthens your glutes, hamstrings, quads, and lats.

How to:

1. Hold medicine ball at arm’s length in front of thighs. Stand with feet hip-width and knees slightly bent. Engage core.
2. Softly bend knees, hinge at hips, and lower until thighs are almost parallel to floor.
3. Pause, then squeeze glutes and raise torso back to starting position. That’s 1 rep.

Why it rocks: “I love this move for the cardio aspect and the core work,” says Newton. It also works the quads, glutes, and hamstrings, she says.

How to:

1. Stand with feet together and hold medicine ball in front of chest.
2. Keeping core tight and chest tall, hop right knee up so high that it touches medicine ball.
3. Lower right leg, and immediately hop left knee up to touch medicine ball.
4. Lower left leg. That’s 1 rep.

Why it rocks: This is a lower impact variation of high knees that fires up your core for stability. Not to mention, you’re also working your shoulders, obliques, hip flexors, and glutes.

How to:

1. Stand on right leg, left leg placed behind you with toes balancing on floor.
2. Hold medicine ball out in front of you, so it almost forms a straight line with back leg.
3. Drive left leg toward chest and bring medicine ball down to meet it. That’s 1 rep.

Why it rocks: “This is extra tough on the core because the medicine ball throws off our stability,” says Newton. “This is primarily working the core, but also benefits the upper body, glutes, hamstrings, and quads.”

How to:

1. With hands pressing into medicine ball on floor, start in a high plank position.. Body should form a straight line from head to ankles.
2. Keeping core tight and back flat, bend right knee and raise it toward chest.
3. Reverse movement to return to start, then repeat with left leg.

   That’s 1 rep.

Why it rocks: This move is extra tough on your glutes because the added weight requires you to engage your bum while lowering down in order to stay stable and supported, says Newton. The move also requires killer balance.

How to:

1. Stand on left leg with right leg bent and foot in line with left knee. Hold a medicine ball in front of chest.
2. Extend bent leg and press ball forward while squatting as far as you can.
3. Driving through left heel, stand up and bring ball back to chest.

   That’s 1 rep.

Why it rocks: When you lift one arm off the floor to tap the ball, that causes your core to work overtime to keep you stable, says Stewart. “This is a full body move that you’ll feel primarily in your core, back, and shoulders.”

How to:

1. Place medicine ball near fingertips and lower into a forearm plank, elbows directly below shoulders, legs shoulder-width straight behind, spine neutral, abs and glutes engaged.
2. While keeping body still, tap ball with right hand.
3. Place right forearm back on floor.
4. Repeat on left side. That’s 1 rep.

Why it rocks: “Adding a deficit to your pushup increases the range of motion, which in turn increases your strength and flexibility,” says Stewart. The move also targets your chest, biceps, triceps, back, and core.

How to:

1. In a high plank position, place right hand on top of medicine ball and left hand on floor, feet shoulder-width.
2. Do a push-up, lowering chest until left arm forms a 90-degree angle.
3. Once back to a high plank, roll ball from right to left hand.
4. Repeat movement on left side. That’s 1 rep.

Why it rocks: This move is an excellent antidote to a sedentary lifestyle and can combat tight hips and lower back pain, says Newton.

How to:

1. Sit on floor with knees bent and feet in air, parallel to floor. Hold medicine ball in front of chest.
2. Lean back so torso is at a 45-degree angle to the floor. Brace core and rotate left as far as you can.
3. Pause, then reverse your movement and twist to right side as far as you can. That’s 1 rep.

Pro tip: Modify with feet resting on the floor if needed for support.

Why it rocks: The medicine ball allows you to work through a greater range of motion than a traditional pushup, says Stewart. That creates added upper body challenge.

How to:

1. Place medicine ball under one hand, and place knees on floor. When upright, ensure body is in a straight line from head and shoulders to knees.
2. Slowly bend elbows and lower body down until left arm is at a 90-degree angle.
3. Pause, then press up to return to start. That’s 1 rep.

Why it rocks: Adding a medicine ball to your situp increases the intensity while building strength in your core and hip flexors, says Stewart.

How to:

1. Lie face-up on floor, knees bent and feet planted flat. Hold medicine ball in both hands in front of chest.
2. Raise to a sitting position, keeping ball steady.
3. Slowly roll down to lower torso to starting point. That’s 1 rep.

Why it rocks: This is an extra tough move because it trains balance and stability while simultaneously strengthening your core, adductors, and legs, says Stewart.

How to:

1. Lie face-up on floor, holding a medicine ball between your hands above chest.
2. Bring knees into chest, shins parallel to floor. At the same time, lift torso and bring arms overhead and toward legs. Place the medicine ball on shins.
3. Pause, then lower torso to floor while balancing the ball on shins.
4. Then rise back up, and grab the ball. That’s 1 rep.

Why it rocks: This is a small movement, but the weight of the ball engages your upper abdominals, chest, and shoulders, says Newton.

How to:

1. Lie face-up on floor, and bring legs into air, creating a 90-degree angle with floor. Hold medicine ball above head.
2. Lift shoulders off floor, reaching ball toward feet.
3. Reverse movement to return to start. That’s 1 rep.

Pro tip: Avoid using momentum so you properly activate your core and use it to stay in control, Newton says.

Why it rocks: “The addition of an overhead press at the top of the situp makes this a great complex exercise to strengthen your core, hip flexors, and shoulders,” says Stewart.

How to:

1. Lie face-up on floor with knees bent and feet planted flat. Hold medicine ball in both hands in front of chest.
2. Raise torso to a sitting position, then extend medicine ball overhead.
3. Slowly lower ball down to chest, then lower torso to starting point. That’s 1 rep.

Pro tip: Level up the upper body challenge with a heavier medicine ball, Newton says.

Why it rocks: This is a super challenging move that strengthens your core, hip flexors, and the deep abdominal muscles, says Stewart.

How to:

1. Lie face-up on floor with legs and arms straight. Hold medicine ball in both hands above chest.
2. In one movement, lift torso and legs and reach ball as if you’re trying to touch toes, creating a “v” in the air with torso and legs.
3. Slowly lower back down to starting position. That’s 1 rep.