Medicine Ball Exercises for Kids
Medicine ball is a heavy ball (more than the normal soccer or basketball) that is commonly used for strength training and rehabilitation of the sports person. It is also called an exercise ball and is approximately 14" in diameters and the weight ranging from 0.91 kg to 11.34 kg. They are very useful and effective when used for the polymetric weight training program. Most often, medicine ball is confused with its larger counterpart, that we know as the exercise ball. Training with medicine ball has been in practice since the ancient Greek and Persian era dating back to nearly 3000 years.
Usually, medicine balls are used by the boxing professionals for abdominal exercises. Today, medicine ball workouts are popular exercises performed by men, women and kids. Medicine ball exercises for kids are actually very easy to perform and practice. They can play a vital role in the health and fitness of the kids.
Benefits of Medicine Ball Exercises
There are many benefits for kids and everyone for that matter. Medicine ball exercises are easy to grasp and give significant results as far as the fitness is concerned. They are a great means to build muscle fitness and muscle strength. These exercises help to increase their bone strength, enhance the sports performance, heighten up the motor skills and increase resistance to injuries.
Medicine ball exercises build the core strength of a person. These bring movements and stability to the core region of the body, that is the abdomen, hips, lower back and the spinal cord. As we know the core region is the power center of the body and fitness of the core center means fitness of the body and that person. Here are a few exercises that are very easy to learn, and very beneficial at the same time.
Medicine Ball Exercises for Kids
Explained here are some medicine ball workouts for kids. The exercises explained below are meant to be followed under proper supervision of either parents or the physical trainers. Before starting to perform the medical ball exercises, it is very important to do some warm up exercises.
Squats
For this exercise, one has to stand upright and spread out the legs keeping the distance approximately equal to the width of your shoulders. Hold the ball by both hands at the chest level and extend the arms fully in front. Squat down until the thighs become parallel to the floor. Hold this position for 2 to 5 seconds and then come back to the normal upright position. After learning this exercise, one can also think of adding several variations to it like pressing the ball above the head at the instance when you squat down.
Figure of Eight
For this exercise, you have to hold the medicine ball with the arms extended over the right shoulder. Then bring down the ball (as if you are cutting down a tree), this motion will end near the opposite leg, that is of course the left leg. This act will require bending the knees in order to complete one motion. Stand up again and repeat the same procedure with the other pair (left shoulder and the right leg). Repeat this figure of eight for 10 to 15 minutes.
Kneeling Push Up
For this exercise, the body must be in a steady and upright position with you sitting on the knees. Hold medicine ball at the level of chest and stay steady. Now, keep the torso steady and fall forward by throwing the ball towards the partner (who must be standing at least five yards away). One must through the ball like 'chest pass' in the basketball. It is very important to catch yourself on the hands like that of the kneeling push up and push the body up just as we do while kneeling push ups. A partner is very important to complete this exercise, so that he can grab the ball and return it back to you.
Standing Russian Twist
For this exercise, stand by placing feet about shoulder width apart. Hold the ball at waist level, exactly behind the right hip and swing the ball at the same level towards the left one. Repeat the same moves in the opposite directions. During the movement, it is very important to keep the abdominal muscles, as tight as possible. When mastered the basic stage, start with the variations like when you turn left, lift up the right heel and vice versa.
These are a few medical ball exercises for kids that are relatively very easy and healthy for the amateurs. There are several other exercises of medicine ball like, seated triceps extension, sit-up pass, hammer throw, crunches, etc. These exercises must be performed once the kid masters these primary exercises. Also, it is very important to warm up and cool down at the start and the end of the exercise routine respectively.
