5 Medicine Ball Workouts Sushant Singh Rajput Swears By

Personal Trainer Samee Ahmed gives us an exclusive sneak peek into how one of Bollywood’s youngest actors uses a medicine ball to keep fit!
Medicine ball exercises

Although medicine balls have been around for quite some time, most people still don’t know what to do with them when it comes to burning fat. If you’re a regular at the gym, you may already be using a weighted ball as a training tool while combining it with cardio and resistance moves. This further helps blast fat at a faster rate. In fact, even a lightweight ball can deliver excellent results when it comes to building core strength. And the best part is that you don’t need to pay a hefty gym membership fee to shed those extra kilos when you have a medicine ball at home!  

Still wondering what to do with a medicine ball? Let Sushant Singh Rajput’s personal trainer, Samee Ahmed, come to your rescue! In a recent interaction with MH, he gave out five medicine ball exercises that have helped his celebrity client achieve weight loss and maintain a super strong core. And we have them listed for you here!

Rock And Roll Up

“This one is a toughie at first because it needs some coordination, but hits all the major muscle groups in one powerful move,” informs Ahmed.

How To A Rock And Roll Up: Lie down, back on the mat, with knees bent. Hold a medicine ball on the ground with arms fully extended overhead. Pull the knees into the chest, preparing to use the weight of the ball (and the strength of your core!) to help catapult you to a controlled squat position, as you stand up . Next, slowly lower back into the squat position, and ease your back onto the floor. Your butt should touch the floor first as you lie back down. This completes one rep.

  • Sets: 3
  • Reps: 20
  • Rest Time Between Sets: 30 seconds

Medicine Ball Slams

Commenting on the exercise, Ahmed says, “The medicine ball slam is done for developing power, strength, and speed. It works best for the triceps, abdomen, shoulders, calves, back, glutens and quads.”

How To Medicine Ball Slams: Stand with your feet shoulder-width apart and knees slightly bent. Hold a medicine ball in your hand. Now lift the medicinal ball overhead with your arms extended. Look straight ahead and inhale before you slam the ball down. Bend forward till the waist and use your core muscles to throw the ball down in front of your feet with as much force as possible. Contract the abdomen effectively and exhale while doing the exercise. Let the arms follow through the movement to prevent falling. At the end, the heels should be on the floor and knees should be slightly bent. Let the ball bounce off the floor and catch it when it comes back up. This completes one rep.

  • Sets: 3
  • Reps: 20
  • Rest Time Between Sets: 30 seconds

Lunge With Twist

“This exercise aims at toning the muscle group of legs, oblique and shoulders,” says Ahmed.

How To Do A Lunge With Twist: Engage your core, standing hip-width apart with shoulders relaxed. Holding a medicine ball a few inches in front of the chest, step forward into a lunge with your right leg. Get deep into that lunge, making sure the front thigh is parallel to the floor, and then with extended arms, move the medicine ball to the right, rotating the torso at the same time. Maintain the lunge and return to the center position. Slowly stand and then lunge with the other leg and rotate to the left this time. Do the twist in place, or move forward if doing walking lunges.

  • Sets: 3
  • Reps: 20
  • Rest Time Between Sets: 30 seconds

Medicine Ball Push-Up

Start in a traditional push-up position, and place your palms on the medicine ball. Now shift your bodyweight forward so that you are in a plank position. Keeping the core tight, and the head aligned with the spine, slowly lower the chest towards the ball until it nearly touches, keeping the elbows pinned tightly at your sides. Finish the move by pressing upward through the arms until they’re fully extended. 

  • Sets: 3
  • Reps: 20
  • Rest Time Between Sets: 30 seconds

Single Leg Squat

Stand with feet hip-width apart, knees slightly bent. Lift the right foot off the ground and extend it forward. Hold a medicine ball in front of the belly button. Lower the body into a squat position, sitting back into an imaginary chair with your knees in line with the feet. Return to start position and switch legs.

  • Sets: 3
  • Reps: 20
  • Rest Time Between Sets: 30 seconds

Now that you have a hang of these medicine ball workouts, lets up the game? “To challenge yourself, you need to keep changing your workout pattern and that's what we usually do. Building a good physique and strengthening takes a holistic approach and for that we need to incorporate new variations with different techniques. By doing this, we can burn a lot of calories which ultimately results in fat burning,” says Ahmed.

Here are some excellent medicine ball workout variations to incorporate in your workout:

  • Mountain climbers
  • Tricep push-up
  • Single leg hip-bridge
  • Lunge with overhead-press
  • Balancing burpee
  • Power cross chop up
     
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