Medicine Ball Workout

Here are 10 medicine ball exercises that build strength, improve balance, and are safe for older adults. View the full workout, individual exercises with examples, or download and print the workout below.

Click the link below to view video examples or larger, individual balance exercise images with descriptions.

Explore Mini Ball Exercises

Join Leslee, 63, as she takes on our Weighted Mini-Ball Workout! This workout features 10 simple exercises designed to help older adults and those rebuilding strength after an injury improve stability, coordination, and muscle strength.

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Medicine Ball Exercises

Remember to sit tall, back straight, core engaged. Always start with a gentle warm up and finish with a cool down (arm and leg circles, seated leg marching, shoulder shrugs, seated quad and calf stretches, etc.)

Do 8 to 12 reps of each, resting 30 seconds between moves.

Mini Ball Squeezes

Sit tall on a sturdy chair with feet flat.
Place a mini ball between your knees.
Gently squeeze the ball for 2–3 seconds.
Release slowly without letting the ball drop.

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Mini Ball Seated Chest Press

Sit tall with the ball held between your palms at chest height.
Press inward gently while keeping elbows lifted.
Hold 1–2 seconds, then release.
Repeat 10–12 reps.

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Seated Mini Ball Russian Twist

Sit on a sturdy chair with your feet flat on the floor.
Hold the medicine ball at your chest.
Slowly twist your torso to the right, then to the left.
Keep your back straight and move at a controlled pace.

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Seated Mini Ball Overhead Press

Stand with feet shoulder-width apart.
Hold the ball at chest height, then press it directly overhead until your arms are straight.
Lower slowly back to chest.

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Wall Ball Toss

Stand facing a sturdy wall, about 2 feet away.
Hold the ball at chest level,
Squat slightly,
Then toss the ball against the wall.
Catch it on the rebound and repeat.
Use a soft, controlled toss — no need to throw hard.

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Mini Ball Squat

Stand with feet shoulder-width apart, holding the ball at chest height.
Lower into a squat as if sitting back into a chair.
Keep your chest up and knees behind your toes.
Push through your heels to stand back up.
The ball adds resistance without straining your lower back.

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Standing Mini Ball Chest Pass

Stand with feet hip-width apart, holding the ball at chest level.
Push the ball straight out in front of you as if passing it to someone.
Pull it back to your chest with control.

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Mini Ball Wood Chop

Stand with feet shoulder-width apart.
Hold the ball with both hands and bring it to your right shoulder.
In a controlled motion, chop diagonally down toward your left hip, twisting your torso as you go.
Return to the start and repeat on the other side.

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Glute Bridge with Mini Ball

Lie on your back with knees bent, feet flat on the floor.
Place the medicine ball on your hips and hold it steady with your hands.
Push through your heels to lift your hips toward the ceiling.
Squeeze your glutes at the top, then lower slowly.

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Seated Mini Ball Knee Tuck

Sit on the edge of a sturdy chair, lean back slightly, and hold the ball at your chest.
Lift your knees toward your chest while bringing the ball down to meet them.
This engages your lower abs and hip flexors.
Go slow — control matters more than speed.

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Mini Ball Side Bend

Stand with feet hip-width apart, holding the ball overhead with both hands.
Slowly bend to the right side, keeping the ball above your head.
Return to center, then bend to the left.

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Marching with Mini Ball

Stand tall with feet together, holding the ball at chest level.
Lift your right knee toward the ball, then lower it.
Repeat with your left knee.
Continue alternating for 12 to 20 marches.

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