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Medicine Ball Exercises for Seniors

Strength training is an essential aspect of maintaining wellness for seniors. The following medicine ball exercises are easy and fun for seniors of varying fitness levels – and cover nearly every area of the body.

medicine ball

Chest Press

This exercise is excellent for strengthening the chest and arm muscles. Sit in a straight-backed chair with feet flat on the floor. Tighten abdominal muscles while holding the ball with both hands. Lift arms by the elbows, keeping forearms parallel to the floor.  Push the ball forward while straightening arms, and then pull the ball back, keeping arms raised. Complete 12 to 15 reps.

seated medicine ball exercises

Circle Press

This exercise is excellent for strengthening the chest and arm muscles. Sit in a straight-backed chair with feet flat on the floor. Tighten abdominal muscles while holding the ball with both hands. Lift arms by the elbows, keeping forearms parallel to the floor.  Push the ball forward while straightening arms, and then pull the ball back, keeping arms raised. Complete 12 to 15 reps.


“Strength training is an essential aspect of maintaining wellness for seniors.”


Arm Lifts

This exercise targets the triceps and backs on the arms.  Sit on a straight-backed chair with feet flat on the floor, holding the ball with both hands. Lift the ball up with arms fully extended, pressing arms against the sides of the head. Bend the elbows and lower the ball backward while keeping arms pressed against the head. Complete 12 to 15 reps.

Seniors exercise with a medicine ball

Abdominal Twists

This twisting exercise trims the obliques – the muscles on the sides of the stomach.  Sit in a straight-backed chair with feet flat on the floor, holding the ball with both hands, arms down by the sides of the body.  Lift the ball up to waist level, and then twist to the right. Return to the center, and then twist to the left. Repeat 12 to 15 times.

Thigh Squeeze

This exercise strengthens the inner thighs. Sit in a straight-backed chair with feet flat on the floor. Place ball between the thighs.  Press your thighs together and hold for 30 to 60 seconds, then relax. Repeat exercise until muscles are fatigued.

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