If you’re looking to add power, variety, and fun to your fitness routine this January, it might be time to grab a medicine ball. This simple piece of equipment can help you build strength, improve coordination, and boost your heart rate—all while training your body to move better in everyday life. At the YMCA Whittier, medicine balls are available in the fitness center and are a great addition to nearly any workout.

Why Functional Training Matters

Medicine ball exercises fall under what’s known as functional training. That means they train your body for real-life movements—lifting, twisting, reaching, and generating power. Instead of isolating just one muscle at a time, many medicine ball exercises engage multiple muscle groups at once.

Functional training improves balance, coordination, and core stability while building strength you can actually use outside the gym. Whether you’re carrying groceries, playing with your kids, or participating in sports, this type of training helps your body perform more efficiently and safely.

Here are three simple but powerful medicine ball exercises to try:

1. Medicine Ball Slams (Stress Relief Bonus!)

Few exercises feel as satisfying as a medicine ball slam. Not only does it work your entire body, but it’s also a great way to release stress.

How to do it:

  • Stand with your feet shoulder-width apart, holding the medicine ball overhead.

  • Engage your core.

  • Forcefully slam the ball down to the floor in front of you.

  • Squat down to pick it up and repeat.

Muscles worked: shoulders, arms, core, glutes, and legs.

Medicine ball slams elevate your heart rate quickly, making them a great cardio-strength combo move. Plus, that powerful downward motion is a healthy way to channel extra energy.

2. Russian Twists for Core Strength

If you want to strengthen your core beyond basic crunches, Russian twists are a great option.

How to do it:

  • Sit on the floor with your knees bent and feet flat (or lifted for more challenge).

  • Hold the medicine ball in front of your chest.

  • Lean back slightly to engage your core.

  • Rotate your torso to one side, then the other, tapping the ball lightly on the floor beside you.

This movement targets your obliques while also engaging your abdominals and lower back. Strong rotational strength supports everyday movements like turning, reaching, and lifting.

3. Wall Throws for Power and Coordination

Wall throws are a dynamic way to build upper-body power.

How to do it:

  • Stand facing a sturdy wall, holding the medicine ball at chest height.

  • Throw the ball against the wall with force.

  • Catch it on the rebound and repeat.

You can also perform rotational wall throws by standing sideways and twisting your torso as you throw. These variations help develop explosive strength and improve coordination.

Ready to Try It?

Medicine balls are versatile, beginner-friendly, and effective for all fitness levels. You can add these moves to a circuit or perform them between strength exercises for an added challenge.

Next time you’re at the YMCA Whittier, grab a medicine ball in the fitness center and try these moves today. If you’d like guidance on proper form or want help building a functional workout plan, our trainers are here to help you make the most of your time and effort.