Are your arms looking flabby and out of shape? Well, you can’t have that especially if you want to achieve a well-toned physique. Working your arms out doesn’t necessarily mean that you need to go to the gym to lift weights because a medicine ball can help you train them easily and in the comforts of your own home.
If you want to do arm exercises that will help strengthen and tone your arms, try these medicine ball exercises out.
- Overhead triceps extension. This exercise can be done both standing or sitting. If you incorporate a Swiss ball in this training, you will also be challenging your core muscles while you work your arms out. To do this workout, sit on the Swiss ball or chair with your back straight and your feet flat on the floor. Bring the medicine ball overhead by straightening your arms. Bend your elbows to bring the ball behind your head. Go back to your first position to complete one rep. Do 10 to 12 reps for this triceps extension.
- Lay back double arm throw. Place a larger medicine ball at your lower back to help protect it while doing this exercise. Lean on the ball and make sure your arms are extended overhead while a smaller medicine ball is between your hands. W keeping your arms straight, throw the medicine ball upwards then catch it as it falls down. Repeat 10 to 12 times.
- Bicep curls. Another medicine ball exercise that you can do to strengthen your arms is the bicep curls. Usually, bicep curls are done with dumbbells or barbells but you can also use medicine balls or even resistance bands. If you’re going to use a medicine ball, simply stand straight with your arms straight and the ball positioned at thigh height. Flex your arms to bring the ball up and bend your elbows to bring it close to your chest. Lower your arms to go back to your first position and repeat.
- Chest push. This exercise will also work your arm muscles so they will become toned and strong. Stand straight with your feet together. Hold the medicine ball and take one step forward and push the ball up and out while throwing it. Catch the ball and go back to your first position. Repeat this 10 to 12 times.
- Front deltoid raises. Another medicine ball exercise that you should include in your fitness program, this workout is designed to train the muscles in your front shoulders. Stand straight with the medicine ball held between your hands. Your arms should be straight and hanging around your thighs. Lift your arms until shoulder height then pull your shoulders back. Go back to your first position and repeat.
These are just a few examples of arm exercises that you can do with a medicine ball. The weight of the ball can act as resistance to your arms so that the muscles will have to work double time. Doing these exercises regularly will help remove the flab and reveal toned muscles in no time.
Sources: muscleandfitness.com
