Exercises you can do with a medicine ball if you're a beginner

Want to start exercising with a medicine ball ? Here are some simple exercises for beginners that also help improve strength and flexibility, and are easy to transport.

Medicine balls come in different weights and sizes. The website planetfitness.com offers the following exercises you can perform:

• Climbers

If you've ever tried regular mountain climbers, you know the great benefits they can offer. Now add a medicine ball. Using the same closed-fist push-up position, hold the starting position and bend one knee toward your chest while keeping the other leg extended. Then, alternate between both knees and remember Breathe . Including the medicine ball in this exercise challenges your stability and forces you to work your core.

• Squats

Stand with your feet shoulder-width apart while holding the ball at chest level with both hands. When you're ready, squat down until your thighs are parallel to the floor, then return to the starting position. You'll feel this exercise in your legs, glutes, abs, and shoulders.

• Abdominal exercises

With your feet flat on the floor and your back against the floor, hold the medicine ball against your chest with both hands. Now, perform a regular abdominal crunch and return to the starting position. The added weight helps your core work even harder.

• Foot touch

Lie on your back and raise your legs straight up so they are perpendicular to the floor. Place the medicine ball on the floor above your head and hold it with both arms extended. Then, raise your arms and torso until the ball touches your feet. Without moving your legs, work your core and reach as far as you can.