9 Ways to Workout Your Abs While Standing Photos | GQ Medicine Ball Circles Toggle This is a good way to warm up at the gym. Grab a medicine ball (medium-heavy to start, maybe 10 to 16 pounds), stand with legs shoulder-width apart and hold it out straight in front of you, as shown. The spine should stay neutral and the core taut as you lift the ball over your head and make clockwise circles. Do 10 in that direction, and another 10 counterclockwise. Repeat as desired.