Medicine Ball Exercises for Women

This is a great way to start your home exercise routine, with one piece of equipment – this is mainly for beginners who are looking for medicine ball exercises for women to do at home.

You don’t need much space, you can simply do these exercises in a room in your house, or outside in the garden – weather permitting. Here’s some ideas for you to start working on your legs, butt and your core muscles, using some light medicine ball exercises for women.

Ensure you keep your core muscles engaged the whole time through all of these exercises.

Medicine Ball Squat

Stand with your feet slightly wider than shoulder width apart, the medicine ball held in both hands, down in front of you, raise your chin and look up at the ceiling the whole time throughout this exercise. As you squat down, your butt should stick out behind you, and you should tap the ball down onto the ground in front of you, all the while looking up at the ceiling. Your knees will be outside of your arms as you squat down to touch the ball on the floor. Breathe in as you squat down and exhale as you return back to standing position.

Try to do three sets of 15 repetitions, giving yourself a rest of about 45 seconds in between each set.

Overhead Medicine Ball Squat

Follow the instructions above, but this time raising the ball above your head as you squat down towards the ground. Try three sets of 12-15 repetitions, resting for about 45 seconds in between each set.

Medicine Ball Lunge

medicine ball lunge
medicine ball lunge

Hold the medicine ball in two hands close to your chest in front of you, and lunge forward with one leg. Your knee shouldn’t reach any further forward than the toes of the foot of the same leg. Alternate your lunges, keeping your head straight. Try not to make it look like you are walking a tightrope – ie. try to leave some distance between your legs as you lunge – for stability primarily.

Attempt 12-15 repetitions, and work up to three sets, leaving 45 seconds to 1 minute’s rest between sets.

overhead medicine ball lunge
overhead medicine ball lunge


Overhead Medicine Ball Lunge

Repeat the above exercise, medicine ball lunge, but raise the medicine ball up above your head as you lunge forwards. Maintain the same posture and stance throughout, looking straight ahead at all times. Again, attempt 12-15 repetitions, and try to work up to three sets, leaving 45 seconds rest between sets.


These are some great medicine ball exercises for women to start a workout routine at home or in the gym.