What Size Medicine Ball for Core Workout?

It is a common question I get asked, what size medicine ball should I use for my core workout routine? Here are some guidelines to help you select the right size ball.


The medicine ball is a versatile fitness tool that can be used for many types of exercises, including core strengthening. This type of workout is essential for athletes and recreational fitness enthusiasts because it improves one’s balance and stability and helps prevent injury. But the effectiveness of a medicine ball workout depends on having the correct size medicine ball. Knowing how to choose the right size medicine ball can help you get maximum results from these exercises.

There are numerous factors to consider when choosing a medicine ball, such as its weight and diameter, material, bounceability, and fill material. Heavier balls are typically better for more advanced exercises as they add an additional challenge and work opposing muscle groups at the same time. Lighter balls are good for beginners and those with physical limitations since they require less strength and provide less impact on joints during exercise. The right size varies depending on user needs, strength level, height, weight and ability level; so it’s important to get advice from a knowledgeable professional if necessary before purchasing one in order to ensure you have chosen the best size for your particular body type and goals.

Benefits of Medicine Ball Exercises

Medicine ball exercises can be a great way to increase your core strength and stability. Whether you are looking to tone your abdominal muscles or strengthen your lower back, using a medicine ball can help you reach your goals. Not only are these exercises beneficial for improving core strength and stability, but they can also help improve coordination and balance. In this section we will explore the benefits of medicine ball exercises, and look at the best size medicine ball for core workouts.

Improved Strength

Using a medicine ball as part of an exercise routine can have many benefits. One of the primary benefits is improved strength throughout the body and core. As you continue to use a medicine ball, you’ll find that your muscles become stronger and can more easily handle additional weight or resistance. With regular use, you’ll be able to increase the size of the ball gradually as needed. This will help you reach your fitness goals faster by challenging your entire core with certain workouts or exercises such as crunches, sit-ups, Russian twists, chest presses and more. Doing these exercises with a medicine ball encourages increased muscle development and toning in just about all areas throughout the body due to its spherical shape that facilitates movement from multiple angles. Furthermore, having increased strength helps ward off potential injury by providing better overall balance which improves posture on top of functionality and performance. Medicine balls can also be used for balance training in order to further refine our functional movements and accuracy during a workout session.

Improved Balance

Medicine ball exercises can be used to improve balance and coordination. This is due to the instability of the medicine ball while performing an exercise. When lifting the medicine ball, your body needs to make tiny adjustments in order to keep itself balanced, which forces you to practice proprioception — your body’s ability to sense its position in space. Improved balance has several benefits, including better posture, improved coordination and a reduced risk of falls or injuries.

In addition, improved balance can help with sports performance. Many sports involve quick changes in direction or movements on an unstable surface that require good proprioception and balance. Medicine balls are also a great tool for rehabilitation; they are often used in physical therapy for athletes recovering from an injury. By strengthening the stabilizing muscles in your core, you can get back on the court or field more quickly and reduce your chances of further injury.

Improved Coordination

Using a medicine ball to incorporate core workouts into your exercise routine can help improve coordination. Core exercises involve more than just our lower abdominal muscles, requiring the assistance of many other muscles that work together in a synergistic manner. Medicine ball exercises can help you learn and better understand how multiple muscles work together as one to produce better results in your workouts.

When performing medicine ball workouts, it’s important to always perform the movements with perfect form and proper dosage of weight. This will ensure that no one muscle is overworked or neglected, thus preventing injury and enabling you to obtain the most benefit from your workout. Furthermore, practicing movement coordination will help you execute each lift more efficiently within the intended range of motion. Developing this skill can also help you assess areas that may need greater focus in order for you to attain your fitness goals quickly and safely.

What Size Medicine Ball?

When you are looking for the right medicine ball for a core workout, there are a few things to consider. The size of the medicine ball and the type of exercises you’re doing will both affect what will work best for you and your exercise routine. Here’s a look at the factors to consider when buying a medicine ball for your core workout.


Beginning exercisers should consider using a medicine ball between four and eight pounds, depending on the exercise. This weight allows you to focus on the motion of the exercises rather than the physical strain of lifting the ball repeatedly. Focus on mastering good form when beginning your medicine ball workouts.

Core strength is especially important in controlling your balance, so it is important that you use a light medicine ball for balance exercises. When using a medicine ball for core exercises, focus on controlling your body as you move from one exercise to another. When doing abdominal crunches or side crunches, hold the light medicine ball in both hands at chest level and contract your abs with each lift and lower. This will help stabilize your position as you work to control each movement of the exercise and help build abdominal control.

Medicine balls also come in different shapes which can change how they react when used for throwing drills or similar activities. When choosing a size for these types of exercises pick a weight between 4 and 10 pounds for beginners. As you progress increase the weight accordingly to achieve maximum results from these types of activities . Doing so will ensure that safety is adhered to and assist with improving technique as you grow accustomed to using this weighted tool .

The above weights are general guidelines only — everyone is unique! If any of these exercises cause any discomfort it is best practice to consult with a trained health care professional before continuing with activity that may be harmful; otherwise work within comfortable limits for your own body-type and physical condition level during initial fitness regiments involving safe use of an appropriate weight medicine ball size.


Intermediate Medicine Balls Weight:
When exercising with a medicine ball, an intermediate weight of 6-8 lbs is ideal for adding resistance and can be used for more advanced exercises such as sit ups, crunches, and Russian twists. It can also be used in partner exercises like chest passes and core chop exercises. An 8-10 lb ball is suitable for heavier workouts as well as lower body exercises such as squats and lunges. These heavier medicine balls are good for working on balance and stability, but it is important to make sure you have the base strength needed to stay safe while exercising with a heavier medicine ball.


Advanced core workouts require weighted medicine balls that offer heavier resistance and weight than standard balls. The heavier weight will increase strength, speed, endurance and overall muscle endurance. When choosing a medicine ball for advanced exercises, it’s important to find the right weight for your fitness level. Generally, advanced exercisers should be using medicine balls that are 8 to 10 pounds or heavier. It’s important to use a ball that is not too light, as this can limit the challenge of the exercises. Choosing a ball with too much weight can also cause strain or injury if proper form is not used during exercises like squats and lunges.

Medicine Ball Exercises

Medicine ball exercises are an effective way to target your core muscles and improve strength, power, endurance, and coordination. When selecting a medicine ball, it’s important to choose the right size for your body and the exercises you plan to do. In this article, we’ll look at the different sizes of medicine balls and the different exercises you can do with them.

Wall Pass

Wall Pass exercises involve passing the medicine ball to a partner standing against a wall. Wall passes are excellent core exercises that use the entire body to control and maintain the ball’s momentum.

To do a wall pass successfully, select a medicine ball that weighs approximately 6-8 pounds if you are of average fitness level, or 10-12 pounds if you have advanced muscle strength and fitness. Start by facing your partner at arms’ length apart and take turns throwing the medicine ball against the wall and catching it on the rebound. Be sure to move quickly when receiving the ball and focus on using your arms, chest, hips, legs and core muscles to coordinate with your partner in maneuvering the medicine ball back and forth.

Wall pass exercises emphasize accuracy, coordination, and endurance in addition to strength training for both partners. As you progress in skill level increase to heavier weights or add more challenging patterns with multiple passes from each person before catching it back from your partner. Most importantly enjoy!

Overhead Throw

The overhead throw is a great exercise for building core strength and stability as well as improving explosive power. It uses a medicine ball of an appropriate size for your strength and fitness level. You can choose from several different sizes, ranging from three to twelve pounds, to get the best results from your workout.

Begin by standing with your feet slightly wider than shoulder width apart, holding the medicine ball in one hand with both arms extended above your head. Keeping your core tight and back straight, explosively throw the ball straight up in the air as high as possible. Catch it with two hands on its way down and immediately repeat. Make sure to stay balanced throughout this exercise and keep breathing steady throughout each repetition.

When selecting a medicine ball for an overhead throw exercise, start with one that is light enough so you can perform multiple sets of 10-15 reps without feeling too fatigued or failing before getting all the reps done. Start with a three or four-pound ball if you are new to this type of exercise; if you have experience or feel comfortable challenging yourself, you may use a heavier weight of up to twelve pounds for more advanced results.

Russian Twist

The Russian Twist is a popular core exercise that can help build abdominal, back, shoulder and hip strength. It can be performed with or without a medicine ball and is suitable for any fitness level.

When using a medicine ball, choose one that is comfortable yet challenging to complete the exercise correctly. In general, small medicine balls (2-4 lbs) are best for beginners and those recovering from injury, while heavier medicine balls (5-8lbs) are recommended for more experienced exercisers.

To perform the Russian Twist with a medicine ball, sit on the floor with your feet flat on the ground about hip width apart. Lean back slightly keeping your abs tight and hold the ball directly in front of you in both hands. Rotate your torso from side to side by twisting above your waist and pass the ball between the hands each time you rotate. Keep your spine straight throughout this exercise and focus on engaging your core muscles on each repetition. To increase difficulty of this exercise, add more weight or repetitions as needed.

Squat and Press

The squat and press exercise is a great way to build core strength and increase your balance. It is best performed with a weighted medicine ball of an appropriate size.

To perform this exercise, start with feet slightly wider than hip-distance apart, core engaged and the medicine ball firmly in-hand. Begin by bending both knees into the squat position while simultaneously pressing the ball straight up over your head, arms extended. Maintain a steady order of movement to ensure controlled reps: lower your body into the squat position first, followed by extending the arms and pressing the ball towards the ceiling. Don’t forget to fully extend your core while doing so. Keep this order of movement throughout each rep of this exercise as you alternate between lifting and lowering.

The size and weight of your medicine ball should be tailored to your individual needs – choose one that is heavy enough that you can feel it throughout each rep but not too heavy that it causes strain or discomfort in any areas; typically 8-15 lbs is ideal for this purpose. Additionally, if you are finding that you are unable to hold the medicine ball at full extension over head during reps without causing too much strain on specific muscles or joints, then opt for a lighter weight until your strength increases over time with practice!


The best way to determine the size medicine ball to use for a core workout is to take into consideration your body size, fitness level and specific exercise goals. Consider the intensity of the exercises when selecting a medicine ball, as the right size can help you get the most out of your workouts. If you are unsure, try out a few different weights and sizes to find one that works best for you. No matter which type of medicine ball you choose, it will be beneficial when performing core workouts as it helps strengthen and stabilize your abdominal muscles.

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