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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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Lunge with Overhead Press
Courtesy of the American Council on Exercise
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Lunge with Overhead Press

Works: Abs, butt, hips, legs, shoulders, and arms

How to Do It: Stand up straight with feet together. Hold a medicine ball in front of your chest with both hands. Keep your abs pulled in and take a big step forward with your right foot. Lower your hips straight down so your torso is perpendicular to the floor and your weight is on the right foot; simultaneously lift the medicine ball straight over your head. Pull the medicine ball back toward your chest while stepping your left leg forward so you end in the starting position. Do five to six reps then repeat stepping forward with your left foot. Complete two sets.

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