Category Archives: Medicine Ball

Oct 10 2011

Pushups on Ball Burns Women’s Upper Body Fat

Pushups on medicine ball, pushups on stability ball, close-grip pushups, power pushups, regular pushups, incline pushups, decline pushups, uneven pushups….do them all! Pushups are one of the all-time best bodyweight exercises. You will burn arm fat (tone flabby triceps), chest-area fat and improve core strength.

The pushup on medicine ball is a tough exercise that not everyone can do! If you need to start with a regular pushup, that’s definitely okay. Include pushups in your workouts 3 times a week and progress to tougher versions each week.

How to do pushups on medicine ball:

Put both hands on the ball at arms length. Keep your body straight and torso braced (as if taking a punch in the gut) throughout the movement. Keep your head in line with your torso at all times. Lower your body down to the ball and back to starting position. Repeat for 8-10 repetitions.

This type of pushup requires adequate core strength to do it properly. The pushup on medicine ball will build your upper body stabilizer muscles (chest, arms, shoulders, core, etc.) needed to increase your bench press or other upper body strength exercises.

Include as many bodyweight exercises in your workouts as you can.

Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: “10 Must Know Fat Loss Tips,” Free Fat Loss Meals and Free Fat Loss Workouts!

“Exercise is not my life…..exercise makes my life better!”

Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Check out my other great blogs:

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named one of the 50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!

Oct 5 2011

5 Fat Burning Medicine Ball Exercises for Women

Definitely include medicine ball exercises in your workouts to burn fat and tone your body! Medicine ball exercises are not used enough by people in their workouts (from my observations).

Full speed medicine ball exercises will help you burn fat faster. These exercises will also improve your core strength and power (how fast your muscles can produce force). This makes your workouts more efficient (do more in less time).

Medicine ball exercises also allow you to exercise with natural movements. Your movement is not restricted by weight machines or barbells. Every one moves differently and you can even be a little creative with medicine ball exercises.

Here are 5 medicine ball exercises for you to burn more fat:

Note: Do these exercises at a moderate pace until you have mastered your form.

1. Medicine ball diagonal chop – The medicine ball diagonal chop helps you work multiple muscle groups in different planes of motion (at the same time). Injuries of the torso (such as oblique strains/pulls) hurt and are hard to recover from. Its better to avoid these types of injuries. Your legs will also get quite a workout from squatting and standing.

2. Medicine ball front chop – The medicine ball front chop is similar to the diagonal chop but is only done in one plane of motion.

3. Medicine ball rotational throw (pictured above) – Many everyday movements require coordination while rotating your body. This exercise is also very difficult to do correctly. When you get good at it, you will burn upper and lower body fat at a faster rate.

4. Medicine ball soccer throw – The medicine ball soccer throw is a great upper body exercise that uses your legs. It requires coordination and power. The soccer throw also works the muscles that you use to throw a ball or swing a racquet overhead.

5. Medicine ball squat jump – The medicine ball squat jump will improve your power. Bodyweight squat jumps should be mastered first, especially jumping and landing techniques. Jumps are proven fat burners and will really accelerate your heart rate.

It is hard to limit this list to just 5 medicine ball exercises. Medicine ball lunges with rotation and medicine ball side lunges are two exercises that come to mind.

Train harder and burn more fat with medicine ball exercises!

Subscribe to my FREE Fat Blaster eNewsletter and get FREE eBooks: “10 Must Know Fat Loss Tips,” Free Fat Loss Meals and Free Fat Loss Workouts!

“Exercise is not my life…..exercise makes my life better!”

Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Check out my other great blogs:

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named one of the 50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!

May 18 2010

Women’s Athletic Bodyweight Workout

Women’s athletic bodyweight workouts will blast fat from your body like crazy…just try a workout and see for yourself!

              

Athletic bodyweight workouts are very intense and will improve your body’s composition (fat loss, more muscle). These workouts will sculpt your body without your joints taking a pounding from lifting heavy weights!

To get your muscles to improve power (how fast your muscles can produce force), do some or all of the exercises full speed. Also, you will really burn fat and shape your bulkier, fast twitch muscle fibers when doing exercises at full speed!

Athletic bodyweight circuit workouts are a tried and true method to burn more fat, increase strength/endurance and improve heart health.

Do each exercise (10 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit 2 more times. Here is a good athletic bodyweight workout:

–Bodyweight squats, moderate pace
–Medicine ball soccer throw (pictured above), full speed
–Pushups, full speed
–Walking lunges/Side Lunges/Tranverse Lunges, moderate pace (one for each circuit)
–2-Handed medicine ball chest pass, full speed
–Squat jumps, full speed
–Back extensions, moderate pace

Use correct form and get after it!

Need more exercise and nutrition tips? Subscribe to my FREE Fat Blaster eNewsletter and get a FREE Special Report: “10 Must Know Fat Loss Tips” and Free Fat Loss Workouts!

“Exercise is not my life…..exercise makes my life better!”

Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Check out my other great blogs:

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named one of the 50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!