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Medicine balls, not to be confused with exercise balls, are small weighted balls, which can be added to several exercise and physical therapy routines. Often called med balls, weighted balls, toning balls, or fitness balls, modern medicine ball training can help improve muscle strength and tone, core strength, flexibility, coordination and more. They come in weights ranging anywhere from 2 pounds to 30 pounds and can be made out of many different materials with a wide range of features to fit every workout. While medicine balls are commonplace in a gym for physical fitness, they are also very popular amongst physical therapy professionals. Patients can use medicine balls to strengthen weaker parts of the body for proper rehabilitation and function.

Today, there are several options available when buying a medicine ball. Luckily there are only a few things a savvy consumer needs to keep in mind when shopping:

• Weight: Weight is arguably the most important factor that should be kept in mind. A heavier ball isn’t always the most effective. The goal is to find a medicine ball that provides just enough resistance to slow you down when lifting without creating too much of a struggle. This, of course, will depend on your level of strength. If you’re just beginning, it may be a good idea to start out with a ball in the 1-5 pound range. Keep in mind that most exercises require you to hold the ball in front of you or lift it overhead. If you’re unsure of what to buy, try getting more than one. This way you can increase as you become stronger, and it will allow you to have multiple weighted medicine balls you can choose from depending on the part of your body you’re working on. Dazadi offers a selection of medicine ball sets such as the FitBALL Medicine Ball Set, which offers you 6 various sized medicine balls in one simple purchase.

• Cover: You can find medicine balls with many different types of covers such as rubber, vinyl, or leather. The surface of the ball can greatly affect the type of grip you get on the ball while in use. Whether you want a textured ball for superior grip like the JFit Premium Rubberized Medicine Ball, or a softer leather covered ball like the Champion Sports Leather Medicine Ball, at Dazadi you can find just about any type of ball to fit your comfort level and routine.

• Core: The type of core a medicine ball has affects the type of exercises you can perform. For a ball that can bounce, try a hollow rubber ball. Thrusting a ball against a surface can help you build arm strength and muscle tone. Balls with a soft gel or sand filled core, such as the FitBall Soft Meds, help you get a firm grasp on the ball and are a softer alternative if you are passing a medicine ball back and forth.

• Additional Options: Some medicine balls come equipped with specific options for ease of use. The most popular is the handle. Some balls come with handles built right into the construction of the ball like the JFit Premium Handle Medicine Ball, while others, like the FitBALL Medicine Ball with Straps, come with adjustable Velcro handles that can be strapped to your hands or legs for the ultimate grip. The Champion Sports Equipped Medicine Ball has a long rope firmly planted into the ball, so you can swing, chop, and throw the ball with security.

Simple exercises include holding a ball against your chest while doing sit-ups. This adds more weight forcing you to use more core muscles. You can also stand and hold the ball at your waist. Then simply lift the ball straight out in front of you and lower it. You can also lift it overhead. Combining the use of a medicine ball with an exercise ball is also extremely effective. You can sit up straight on an exercise ball, hold the ball at chest level, and twist slowly from side to side. This will help you strengthen your core and side abdominals. Or, with a partner stand a few feet apart facing each other. Hold the ball at chest level and thrust it back and forth. This will help build arm and chest strength while helping you work on explosiveness. The amount and type of exercises you can perform with a medicine ball are extensive. So, speak to a fitness professional, do an internet search for fun and effective workouts, and find an exercise that works for you.

Adding a medicine ball to your workout can also help you bring some fun and creativity into your routine. With tons of exercises available, you’ll be sure to find one that is not only effective, but something you look forward to doing everyday. Remember to find a ball that works for you and creates just enough challenge to slow your movement down a little. You’ll come to love how these little weighted balls keep you strong, toned, and in shape!