A weight ball is a weighted exercise ball that athletes use to improve their full-body strength and endurance. It’s also a common technique in physical therapy for promoting stability and healing.
A weighted ball is popular exercise equipment for sculpting and toning the arms, shoulders, back, core, and more. It may also be used at home to supplement your workout.
The weighted ball is an excellent example of an item that has been used in gyms for over a century. However, it has remained as functional as other gym equipment during that time.
5 Weight ball exercise
1. Weight ball squat
Stand with your toes pointing front and your legs hip-width apart – says Scott.
Press your hands into each side of a weighted ball held in the centre of your chest.
Keep the ball in place by hingeing at the hips as you drop into a squat.
Your thighs should be parallel to the floor.
Return to a standing position by straightening your legs and squeezing your glutes at the peak of the action.
2. V- up using Weight ball
Lay down flat on your back, arms straight behind your head.
With your legs fully extended, hold a weighted ball.
Before reversing the action and returning to the floor, lift your arms and body simultaneously towards each other, striving to contact the weight ball to your shins.
That’s one rep done, now do it again.
3. Bent-Over weight Ball Row
Standing with your feet shoulder-width apart and knees slightly bent, grab a weighted ball.
Bend over from the hips to a 45-degree angle with the floor.
Squeeze your shoulder blades together as you pull the weight ball up.
Lower the weights after a brief pause.
That counts as one rep. Perform as many reps as possible in 45 seconds, then rest for 15 seconds.
4. weight ball plank
Kneel on the floor with a weighted ball in front of you. Place your hands on the ball and lift yourself until your arms are straight and your body is in a straight line from your shoulders to your feet.
Maintain your current position. Your core has to work harder to keep your body steady since you’re supporting yourself on an unstable weight ball.
If doing the plank with your feet together is too difficult, try doing it apart.
For more excellent stability, spread your feet farther apart or start on your knees and work your way up, says Scott.
5. Weight Ball Squat and Swing
Hold a weighted ball (4–10 pounds) in both hands with your feet together.
As you step out to the side into a squat, swing the medical ball between your legs.
Sit with your hips back, knees behind your toes, and abs engaged in a comfortable position.
Take a step back with your foot as you swing the weight ball above.
Swing the weight ball down between your legs as you walk to the other side.
A rep for 1–3 sets of 8–16 reps, stepping back together and swinging the weighted ball up in the air.
Benefits of a Weight ball
The weighted ball is used to train high-performance athletes. The weighted ball improves body awareness and precision by increasing movement speed and accuracy.
You may use a weighted ball to perform exercises that train the complete muscle chain.
This will improve your intermuscular coordination, strengthen your core and lower back muscles, and help you burn more calories by increasing the amount of muscle mass you use.
This explosive power is dependent on bodily strength in specific regions and motions that are impacted by training.
Squats and ball throw, for example, are two examples of sequences that combine exercises with weight balls.
Patients are frequently told to start with a light ball and progressively raise the ball’s weight as their recuperation develops.
Furthermore, several workouts might assist in increasing the flexibility and strength of the thigh and calf muscles.
There are various equipment in the gym, but you can do most of the exercises if you have a weighted ball.
At Fitness Fit, we have different weight balls and different equipment.
Fitness Fit is your choice if you want to join a gym near Northcote.