Content

• To step
• Method 1 of 4: Do slam exercises with a medicine ball
• Method 4 of 4: Do the Three Point Dumbbell Row
• Tips
• Warnings
• Necessities

These light exercises are a great way to strengthen the various parts of your back. Choose which exercise is best for you based on what part of your back you want to train, your ability, and what your doctor thinks. Everyone benefits from medicine ball exercises, regardless of age, fitness or build.

To step

Method 1 of 4: Do slam exercises with a medicine ball

1. Place the medicine ball on the floor. You have to choose a place with a hard floor and where you have a lot of space. Make sure the room is reasonably empty and that fragile objects are safe.
   • The ceiling will have to be quite high to do this exercise. Consider doing this outside in your driveway.
   • You perform this exercise standing, so a mat is not necessary.
2. Adopt the correct attitude. Stand upright with your feet shoulder-width apart. Don't bring your shoulders forward and relax your arms.
3. Bend to pick up the ball. Keep your knees straight, but not locked. Your arms should also stay straight.
4. Lift the ball above your head. Keep your arms straight and your core tight. This also trains your abs, which is a bonus!
5. Sit with your knees bent and your feet flat on the floor.
6. Hold a medicine ball in front of your chest with both hands. Beginners should make sure to hold the medicine ball as close to the chest as possible. Lean back so that your back is at a 45 degree angle to the horizontal.
7. Grab a yoga mat and a medicine ball. You can also use a carpeted area, but a yoga mat is better as you want to keep your body as straight as possible during the exercise.
   • There are medicine balls in various weights (from 1 kilo to 15 kilos) and materials (hard plastic, sturdy rubber or synthetic leather).
   • Choose the type and weight that best suits your strength. To avoid injury, it is better to start with a lighter weight ball and slowly work your way up to a heavier ball.
8. Place the medicine ball in front of the mat. The ball should not be directly in front of the mat, but within arm reach on one of the shorter sides of the mat.
9. Lie face down and extend your arms toward the ball. Your head should be facing the ball. Keep your arms as straight as possible as you extend them to pick up the ball.
   • Keep your legs straight on the mat. You can point your toes or let them relax.
   • Give yourself enough room to fully stretch your body without bumping into anything.
10. Lift your arms and legs at the same time. While holding the ball, lift your arms and legs at the same time. Hold this position for a minute or two.
    • It's okay if your feet don't get more than an inch or two from the mat. Your back muscles are still being trained.
    • Keep your core tight and keep breathing!
11. Slowly lower your arms and legs back to the floor. Do not rush this portion of the exercise. Take a deep breath and slowly lower your arms and legs back to the floor. Your core should still be tight and you should feel that both your back muscles and your abs are being used.
12. Repeat this 10 times. Try to do two or three sets of 10. This beginner level exercise trains your lower back, which is often forgotten for lack of visibility.

Method 4 of 4: Do the Three Point Dumbbell Row

1. Have a yoga mat, medicine ball, and a few dumbbells ready. You will need a mat or some other comfortable place to do this exercise. This advanced exercise requires both a medicine ball and a dumbbell. Don't do this exercise if you don't consider yourself advanced.
   • Give yourself plenty of room to stretch.
   • The dumbbell should not be too heavy. Always start with a lighter weight and work your way up to a heavier weight.
2. Assume the pose for a three-point plank. You do this by first adopting the normal plank position. While placing one hand on the medicine ball, place your feet twice shoulder-width apart. Hold the dumbbell with your free hand.
   • To assume the basic plank position, you must first adopt the push-up position. Bend your elbows so that they are at a 90 degree angle and rest your weight on your forearms.
3. Raise the dumbbell to your chest. Keeping your back straight and your core engaged, bring the dumbbell to your chest while holding the Three-Point Plank Position. Make sure you keep breathing all the time.
4. Slowly lower the dumbbell back to the floor. Make sure your core is still tight. This ensures that you have a better balance and that your abs are also trained.
5. Repeat this eight to 10 times on each side. It's a good idea to hold the dumbbell in your other hand and repeat the exercise eight to 10 times on the other side as well. This advanced exercise will also work the muscles of your upper back.

Tips

• The benefits of these exercises are more strength and flexibility in your back muscles.
• To see / feel the results you have to do this workout three days a week for six weeks.
• Make the above exercises heavier by using a heavier medicine ball. You can also start with a lighter ball and then slowly work your way up to a heavier ball for five to six weeks.
• Keep your core tight during this exercise, it will reduce the risk of injury!

Warnings

• If these exercises are performed incorrectly, you can be injured.
• Only do these exercises if you are experienced!
• If you get pain in your back from these exercises you should stop immediately. You may be better off using a lighter ball or dumbbell.

Necessities

• Medicine ball (start with 2 pounds and then slowly work your way up to a heavier ball)
• Yoga mat
• Dumbbell (for advanced exercise)