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4 Easy Medicine Ball Exercises

Give your regular weights a day off. Medicine balls are a fun alternative and if you use one without handles, you have to work a little harder to grip it, which leads to even more toning, says Pete McCall, a personal trainer and exercise physiologist for the American Council on Exercise. Get started with a 4- to 6-pound ball and these simple moves three times a week.

Exercise moves courtesy of the American Council on Exercise

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Standing Lift
Courtesy of the American Council on Exercise
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Standing Lift

Works: Abs, shoulders, and arms

How to Do It: Stand up straight with feet apart, left foot forward. Hold a medicine ball with both hands directly in front of you, close to your body. Without moving your core, slowly rotate your arms to the right so the ball is low and to the side of your right hip. Then, slowly rotate your arms up and across your body while keeping torso and hips still. Hold the ball above your left shoulder for a moment before bringing the ball back down to the side of your right hip. Do 10 to 12 reps on that side, then repeat the move to the opposite direction with your right foot forward. Complete two sets.

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