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The medicine ball has been a favorite tool for athletes for a long time. But, don't confuse it with inflatable exercise balls. The medicine ball is a heavy ball that will surprise you the first time you lift one. It may be the size of a volleyball and weigh almost 20 pounds. It's great for building core strength and stability. Use it for rotational movements. Hold it on your chest to make crunches harder or do a variety of throws to develop upper body power. Always check with your trainer and/or doctor before attempting new exercises, especially when using weights.