How to Do Medicine Ball Back Exercises

Trying Light Medicine Ball Chest Raises

Locate a yoga mat and a medicine ball. You can also use a carpeted area, but a yoga mat is preferable, as you want to be able to keep your body as straight as possible throughout the exercise. Medicine balls vary in both weight (from 2 pounds to 30 pounds) and material (hard plastic, dense rubber or synthetic leather). Choose the type and weight that works best for your level of fitness. It's better to start with a lighter weight ball and work your way up to a heavier one to avoid injuries.

Place the medicine ball in front of the mat. The ball should not be directly in front of the mat, but placed within arm's reach on one of the shorter ends of the mat.

Lie face-down and extend your arms to grab the ball. Your head should be facing the ball. When you extend your arms to grab the ball, keep them as straight as possible. Keep your legs extended straight along the mat. You can point your toes or relax them. Give yourself enough space to fully extend your body without bumping into anything.

Raise your arms and legs at the same time. While gripping the ball, raise your arms and legs at the same time. Hold the position for a minute or two at the top. It's fine if your legs only rise a few inches above the mat. Your back muscles will still get a workout. Keep your core tight and make sure to keep breathing!

Lower your arms and legs to the ground slowly. Don't hurry this part of the exercise. Take a deep breath and slowly bring your arms and legs to the ground. Your core should still be tight and you should feel the muscles in both your back and abs being engaged.

Repeat 10 times. Try to do two or three sets of 10. This beginner level exercise will help to work your lower back, which is often forgotten due to lack of visibility. Remember that weak lower back muscles put you at risk of developing poor posture.

Doing Medicine Ball Slams

Place the medicine ball on the ground. You will need to be in an area where there is a hard floor and lots of space. Make sure the room is fairly empty and that breakable items are out of the way. The ceiling will need to be fairly high in order to do this exercise. You may want to consider going outside and doing it in your driveway. This is a standing exercise, so it's not necessary to use a mat.

Get into the proper stance. Stand straight with your feet set shoulder width apart. Keep your shoulders back and let your arms relax.

Bend over to pick up the ball. Keep your knees straight, but not locked. Your arms should be straight as well.

Lift the ball over your head. Keep your arms straight and your core tight. This will help to work your abs as well, which is a bonus!

Slam the ball into the ground. Take a deep breath and then slam the ball into the ground as hard as you can. Try not to hunch your shoulders when you do this.

Repeat 10 times. Attempt to do two or three sets of 10. This is an intermediate level, upper back exercise, which utilizes your core for a great full-body, multi-joint workout.

Attempting the Three Point Dumbbell Row

Have your yoga mat, a medicine ball and a set of dumbbells on hand. You will need a mat or another comfortable area to perform this exercise. This advanced exercise requires both a medicine ball and a dumbbell. Do not attempt this exercise unless you consider yourself to be advanced. Give yourself enough space to stretch out. The dumbbell should not be too heavy. Always start with a lighter weight and work your way up to something heavier.

Position your body into a three point plank. To do this, start in a normal plank position. Next, spread your feet double shoulder width apart while placing one hand on the medicine ball. Hold the dumbbell with your free hand. To execute a basic plank position, get into pushup position on the floor. Bend your elbows so that they are at a 90 degree angle and rest your weight is on your forearms.

Lift the dumbbell to your chest. Keeping your back straight and your core tight, bring the dumbbell to your chest while maintaining the three point plank position. Make sure to keep breathing throughout.

Slowly lower the dumbbell to the floor again. You'll want to make sure your core is still tight. This will help you to keep your balance and to work your ab muscles as well.

Repeat this eight to 10 times on one side. You'll want to switch the dumbbell to your other hand and repeat eight to 10 times on your other side as well. This advanced exercise will work your upper back muscles.