Using a medicine ball with a partner has many benefits: it engages the core and upper body at once; it can be used for sport-specific training; it can simulate, and improve your endurance for, day-to-day activities; it’s easy to do from home; and it’

s fun.

You can perform endless exercises with a medicine ball. For beginners, the ball is not as intimidating as using weights or machines. The ball is a great way to work out your core and prevent injuries by strengthening connective tissue. Exercising with a medicine ball forces your body to move in dynamic ways. Use a five-pound ball if you are a beginner, or a 10-pound ball if you are more advanced.

Try all of these exercises with a partner (or on your own):

Sit-up and pass: Sit on the floor approximately five feet away from your partner. Move into a position to perform sit-ups, with your knees bent and feet on the floor, and your back on the floor as well. Whoever starts with the medicine ball should hold it (in both hands) overhead, and slightly elevated above the floor. Begin a sit-up and throw the ball to your partner at the “peak” of your abdominal contraction. Get your partner to repeat the exercise; do 10 or 15 repetitions each. If you’re doing this solo, try throwing the ball against a wall.

Back-to-back rotations: Sit on the floor with your partner; your backs should be approximately one foot apart. Hold onto the medicine ball in front of your chest, with your elbows bent. Rotate your trunk to the right and pass the medicine ball to your partner, who will do the same. Try switching directions after 10 repetitions, so you work both sides of your core equally. If you’re doing this solo, do the same movements but hang on to the medicine ball throughout.

Hot ball throws: Stand approximately six feet away from your partner (or a wall if you’re doing this solo). Hold the medicine ball at chest level, with your palms facing outwards and the fingers of both hands almost touching. Push the medicine ball away from your body, throwing it to your partner with as much force as you think they can handle. Get your partner to throw it back to you. You can both do this 10 times. Do this again by holding the medicine ball elevated behind your head, in both hands. Bring your hands forward and throw the ball to your partner when it is directly overhead.

Shaun Karp is a certified personal trainer. For further information call his office at 604-420-7800 or go to www.karpfitness.com.