Rice Fitness Center Archive
Welcome to the Rice Fitness Center and Fit Tips Archive, Fitness Programs' home base for quick and informative reads on fitness information.
Archive:
Core Body Medicine Ball Exercises
Many personal trainers, fitness instructors and strength coaches are turning to the medicine ball as an integral part of their training programs. The following exercises can be used to provide a quick workout. Choose the appropriate difficulty level and aim to complete 12 to 15 repetitions of each exercise.
Pullover to Knees |
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Start (for all levels): 
Beginning: Lie back with knees bent and hold the ball over head. Pull ball over to chest while keeping lower back on the ground. 
Intermediate: Lie back with knees bent and hold the ball over head. Pull ball over head to hips. 
Advanced: Lie back with knees bent. Pull the ball over head while sitting the body up enough to touch the top of the knees. 
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Partner Version: Sit-up Pass |
Sit with knees bent, facing one another, about 4 to 6 feet apart. The person with the ball lies back with ball overhead. 
Bring the ball overhead and throw the ball and contract the abdominals as you sit up. 
Aim for just above your partner's head. As the ball is caught, the partner lowers back to the ground. 
Continue to throw back and forth. 
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Hip Crunch |
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Beginners: Lie back with knees bent and ball between the knees. Contract the abdominals and pull knees toward chest; lower feet back to the ground. Start: 
End: 
Intermediate: Prop up the upper body on the elbows and continue as for beginner. Start: 
End: 
Advanced: Leaning back on hands, continue as for beginner. Start: 
End: 
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Oblique Throw |
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Stand four to six feet from a wall. 
Holding the ball with both hands, bring the ball to side opposite the wall and toss across the body. 
Continue to throw the ball back and forth. Change sides. |
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