You can squat and throw high with a solid ball. First hold it in your hand, and then put it at the same height on your chest. Then, let yourself squat down to the extent that your thighs are parallel to the ground. When you stand up, throw the fitness ball up gently. After catching it, repeat the actions of squatting and throwing medicine balls. Each group completed 15 times, a total of three groups. This exercise can strengthen the muscles in the legs and arms, and the stability of the core will also be strengthened.