Flatiron District, New York

NYC Rehab & Fitness Center FitWAR Shares 4 Easy At-Home Exercises Using Only a Medicine Ball October 31, 2013

Flatiron District, Manhattan
NYC Rehab & Fitness Center FitWAR Shares 4 Easy At-Home Exercises Using Only a Medicine Ball, Manhattan, New York

Most people strive to have a toned physique, especially for the upcoming summer season, but with long work hours, errands to run, and the need for a moment of relaxation, it’s difficult to find the time to exercise. There is just something about getting up, traveling to the gym, working out, and getting home at a decent hour that is nearly impossible for some people. Well, what if there was a way you could get into shape without ever having to leave your home?

If you simply can’t find the time to get to the gym, New York City's top rehab and fitness center FitWAR has four easy at-home exercises you can do on your own, and the only thing you need is a medicine ball.

Exercise 1: Seated Medicine Ball Trunk Rotations

Works your abs and arms. Start by sitting on the floor with your knees bent, feet together, and heels on the floor. Hold a medicine ball in your hands close to your chest, keeping your back straight. Rotate your upper torso back and forth from side to side, pausing briefly between each rotation. Do two sets of 8 to 12 reps.

Exercise 2: Standing Lift

Works your shoulders, arms, and abs. Standing up straight with your feet apart and left foot forward, hold the medicine ball with both hands directly in front of you, close to your body. Keep your core still and slowly rotate your arms to your right hip. Slowly rotate your arms up and across your body to the left shoulder. Hold for a moment and bring it back down to your right hip. Do 10 to 12 reps on one side and then switch positions.

Exercise 3: Lunge & Overhead Press

Works your abs, butt, legs, hips, shoulders, and arms. Start standing up straight with your feet together, holding the medicine ball in front of your chest. Pull in your abs and step forward with your right foot, lowering your hips straight down and simultaneously lift the medicine ball over your head. Push back up into your starting position and lower the ball back to your chest. Do 5 to 6 reps and repeat with the left foot.

Exercise 4: Overhead Medicine Ball Chops

Works your butt, back, hips, legs, shoulders, and arms. Standing with your feet hip-width apart, holding the medicine ball in front of your chest with elbows pointing at the floor. Keep your head forward, back straight, and abs tight as you lean forward at the hips, reaching back between your legs. Do two sets of 8 to 12 reps.

For more quick and simple at-home exercises, consult the team at NYC rehab and fitness center FitWAR.

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