Home Exercises Shot Put

Shot Put

Exercise Tips

  • Keep elbows bent slightly
  • Perform outside

Shot Put

This exercise targets your entire core abdominals area and provides a low cardio benefit.

Muscle Group



1 Day a Week to
3 Days a Week


Medicine Ball

Cardiovascular Benefit


Muscle Group: Abdominals

Equipment: Medicine Ball

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate

Exercise Category: Abdominals

Starting Position: Stand with your feet slightly wider than shoulder width apart and hold the ball off to your side at shoulder level with one hand. Put the majority on your weight on the side that the ball is starting on. Point your other toe towards a wall or your partner.

  1. 1 Throw the ball in the direction of your toe (at the wall or to your partner) with your bottom hand by rotating your hips and pushing with your shoulder, as far as you can.
  2. 2 Switch sides and throw it the other way.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.