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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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Overhead Medicine Ball Chops
Courtesy of the American Council on Exercise
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Overhead Medicine Ball Chops

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

How to Do It: Stand with feet hip-width apart. Hold a medicine ball directly in front of your chest with palms facing each other and elbows pointing at the floor. Keeping your head facing forward, back straight and abs engaged, hinge forward at your hips and reach the medicine ball back between your legs. Do two sets of eight to 12 reps.

Originally published in the November 29, 2010, issue of Family Circle magazine and on

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