Athletes including body builders, golfers, pro baseball, basketball, football, soccer and hockey players, as well as Olympic swimmers and those that play tennis, use a medicine ball in the training room to improve strength and agility.

One of these exercise aids can weigh anywhere from 2 pounds to 30 pounds. It ranges in size from a grapefruit to a basketball. How heavy it is depends on your age, sex, size and purpose. The medicine ball is used to build your critically vital core muscles like abs, obliques and lower back muscles. Arm and leg strength originate from these muscles. A medicine ball of 8-15 pounds will give a good abdominal core workout. One that weighs 4-10 pounds is good for tossing exercises. A one of 15-30 pounds is used to build leg strength, especially in hamstrings and quads.

They can be bought in a bouncing or non-bouncing variety. A bouncing medicine ball may be tossed against a wall or pavement. Advanced users of the medicine ball generally prefer the non-bouncing type. It is easier to catch because it is softer on the hands, and does not roll away.

Nearly all exercises that can be done with a dumbbell can be done with a medicine ball. A medicine ball is also a good option for rehabilitation purposes, if gripping cable handles or dumbbells causes any elbow or finger strain. Because of this, the medicine ball plays an important role in the field of sports medicine. Athletes who have sustained an injury, and are seeking rehabilitation commonly use them.

As with any exercise program, always remember to warm up and warm down. Use a light- weight ball when first beginning, and gradually increase the weight as you progress in your training. An effective workout can be achieved in 30-40 minutes. Quality of movement is more beneficial than quantity of repetitions or sets. Make sure there is sufficient space for the exercises you are doing.

To avoid injury when picking up the ball, bend your knees and keep your back straight. Plant your feet before you begin to throw the ball, and complete the throws with full extension of the arms. Always maintain technique. Do not give up control for distance. Before catching the medicine ball, make sure your arms are extended with both hands together, keep your eyes on the ball and reach out to meet it before it reaches you. If you are doing exercises that involve lying on your back, make sure your lower back always remains in contact with the floor.

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