A medicine ball is a great tool to use to improve muscular control and coordination. It also helps to improve balance and dynamic flexibility, two attributes that are important in preventing injury if you have to "catch yourself" from a potential trip-and-fall situation. Furthermore, medicine ball training is a great option for those individuals who want to build strength but have physical limitations/conditions, such as rheumatoid arthritis, that make it difficult to grasp hand held weights or resistance bands. Below are some exercises that will help you to build upper body strength and overall core stability. The weight of the ball that you choose should be heavy enough to challenge your muscles, but not so heavy that form and technique are compromised.

Overhead Lunge - works shoulder, triceps, abdominal, back, hip, buttocks, and thigh muscles

Step One: Stand with feet shoulder width apart and ball level with your navel.

Step Two: Lunge forward with your right leg, making sure to keep your abdominal muscles tight. At the same time, extend your arms above your head. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 10 repetitions per side.

Reverse Wood Chop - works shoulder, obliques, abdominal, hip, thigh, buttocks, and back muscles

Step One: Stand with feet shoulder width apart, knees bent, and torso twisted to the left with the ball slightly behind your left hip.

Step Two: In a quick, but controlled, motion raise the ball diagonally upward toward the right while extending the legs to assume an upright position. The motion should end with your arms extended over your right shoulder. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 10 repetitions per side.

Lateral Raises - works shoulder and triceps muscles; challenges core muscles

Step One: Stand with feet shoulder width apart, knees slightly bent, and ball slightly below your navel.

Step Two: While keeping your abdominal muscles tight and your back straight, extend your arms until you have raised the ball to shoulder level. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 10 repetitions.

Triceps Extension - works triceps muscles; challenges core muscles

Step One: Stand with feet shoulder width apart, knees slightly bent, and the ball held behind your head.

Step Two: While keeping your abdominal muscles tight and your back straight, extend your arms upward until the ball is above your head. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 10 repetitions.

Helpful Hints

• The reverse wood chop, lateral raise and triceps extension exercises can be performed while in the seated position.
• Remember to breathe when performing the exercises, exhaling as you lift the ball.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.