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5 Things to Do with a (Small) Medicine Ball

Giant medicine balls should come with a free referral to a chiropractor. Use them sparingly and get acquainted with the smaller ones, which are less for heaving massive weight and more for generating explosive power.

  1. Crunches: Lying on your back with your legs in the air, do a crunch with the ball at arm’s length, lifting it toward your toes.
  2. Sit-up Throw: Lying on your back with your feet on the ground, do a crunch while holding the ball above your head. As you sit up, throw the ball with both hands overhead to a partner standing several feet in front of you.
  3. Squat + Wall Toss: From a deep squat, hold a larger ball below your chin, explode up, and push the ball with both hands (like a basketball chest pass) to a spot several feet above your head on the wall. Soften the impact by catching it as you return to a squat.
  4. When you need a break, sit on the ball while you serenely meditate with the Headspace app.
  5. Duckpin bowling.

Article by GQ