How to Do Medicine Ball Back Exercises

These low impact exercises are a great way to strengthen your back.

 Steps

Getting in the Starting Position

1. 1
   Stretch. Prepare yourself for your workout and loosen any tight muscles.
   
   
2. 2
   Stand on a yoga mat if you are more comfortable, and choose a suitable size medicine ball.
   
   

Performing the Exercises

1. 1
   Do 12 to 15 repetitions of lunges on each side.
   
   
2. 2
   Do 2 sets of squats.
   
   
3. 3
   Do 5 to 10 repetitions of figure eights.
   
   

Frequency

1. 1
   In order to start seeing/feeling results, aim to do this workout 3 days a week for 6 weeks.

Tips

• The benefits of these exercises are increased strength and flexibility in your back muscles.
• Make any of the above exercises more challenging by using a heavier medicine ball. You may also want to start with a lighter ball and gradually work up to using a heavier ball over the course of 5-6 weeks.

Warnings

• Potential injuries that may be incurred if these exercises are performed incorrectly are back muscle strains.

Things You Need

• Medicine ball (start with a 2-point ball and gradually work up to a heavier ball)