Simple, easy exercises with a medicine ball

By Chelsea Bishop

June 16, 2014 Updated Jun 16, 2014 at 7:37 AM EDT

(WBNG Binghamton) Kristina Martemucci, general manager and personal trainer at Riverwalk Athletic Club shows anywhere exercises you can do with a medicine ball.

The first exercise is a squat to press. Hold the medicine ball in front of you and bring yourself down in a squat position. Put your weight in your heels and as you raise up you're going to lift the ball over your head. Do this 10 to 12 times. If this is too challenging, the exercise can be simplified by using a chair. This works the lower body as well as the shoulders.

The next exercise works your core and obliques. Extend the ball out as far as you can, and with the lead arm, you're going to keep straight, you're going to move to the side. Then repeat with the other side. Keep your shoulders and hips square.

The last exercise, the lift and chop movement, works the entire body. It works legs, core, and shoulder. With the ball in hand, take it down to your left foot, tap it on the side and then raise it up to the right by shifting your weight to your right side. Do eight to twelve reps on one side, then switch over to the other side. It's recommended to do one, two or three sets.

The medicine ball is functional, and its exercises are simple and quick. You are able to tailor exercises with the medicine ball to your level by changing the weight.

The Riverwalk Athletic Club is having an upcoming fundraiser on Saturday, June 21 to support St. Jude's Children's Hospital. If you're interested in participating, email Kristina at Kristina@riverwalkac.com.