What are weighted exercise balls. How do they differ from regular exercise balls. What are the benefits of using weighted balls for fitness. How to choose the right size and weight for your needs. What exercises can you do with weighted balls. How to incorporate weighted balls into your workout routine.

Understanding Weighted Exercise Balls: A Comprehensive Overview

Weighted exercise balls, also known as weighted stability balls, have emerged as a versatile and effective fitness tool. These innovative equipment pieces combine the instability challenge of traditional exercise balls with added resistance, offering a unique workout experience. But what exactly sets them apart from their unweighted counterparts?

Key Features of Weighted Exercise Balls

• Added internal weight (typically 2-25 lbs)
• Enhanced resistance for strength training
• Improved proprioception and balance challenge
• Versatility for various exercises and fitness levels
• Durable construction to withstand added stress

The added weight, usually in the form of sand or water, is the primary distinguishing feature of these balls. This extra heft increases the challenge of stabilization during exercises, ramping up muscle engagement and calorie burn.

Benefits of Incorporating Weighted Balls into Your Fitness Routine

Integrating weighted exercise balls into your workouts can yield numerous benefits. How do these tools enhance your fitness journey?

Enhanced Muscle Activation and Strength Gains

The combination of instability and added resistance forces your muscles to work harder during exercises. This increased engagement leads to more significant strength gains, particularly in your core, arms, and legs.

Improved Balance and Coordination

The unstable nature of weighted balls challenges your proprioception – your body’s ability to sense its position in space. Regular use can significantly improve your balance, coordination, and overall body awareness.

Versatility in Exercise Selection

Weighted balls open up a world of exercise possibilities. From strength training to cardio, Pilates to yoga, these versatile tools can be incorporated into almost any fitness regimen.

Choosing the Right Weighted Ball: Size, Weight, and Material Considerations

Selecting the appropriate weighted ball is crucial for maximizing your workout effectiveness and ensuring safety. What factors should you consider when making your choice?

Size Matters: Finding the Right Diameter

The size of your weighted ball should correspond to your height. Using a ball that’s too small or large can lead to discomfort and reduced exercise effectiveness. Here’s a general guide:

• 45 cm diameter: For users under 5′ tall
• 55 cm diameter: For users 5′ to 5’5″ tall
• 65 cm diameter: For users 5’6″ to 6′ tall
• 75 cm diameter: For users over 6′ tall

Weight Selection: Balancing Challenge and Safety

The ideal weight of your ball depends on your fitness level and workout goals. How do you choose the right weight?

• Beginners: 4-8 lbs for basic exercises and balance work
• Intermediate: 10-15 lbs for more advanced strength training and cardio
• Advanced: 18-25 lbs for intense conditioning and strength exercises

Remember, heavier isn’t always better. Start with a lighter weight and progress as you build strength and confidence.

Material Considerations: Durability and Grip

Most weighted balls are made from burst-resistant plastic or vinyl. Vinyl offers a softer feel and better grip on carpeted surfaces, while plastic maintains its shape better and glides easily on hard floors. Consider your workout environment when choosing the material.

Effective Exercises with Weighted Balls: From Basics to Advanced Moves

Weighted balls offer a wide range of exercise possibilities. How can you incorporate them into your workout routine?

Core Strengthening Exercises

1. Weighted Ball Plank: Place your forearms on the ball while in a plank position to challenge your stability.
2. Russian Twists: Sit on the floor, lift your feet, and twist side to side while holding the ball.
3. Ball Pass: Lie on your back, sandwich the ball between your feet and hands, then pass it from your legs to your arms.

Lower Body Workouts

1. Wall Squats: Place the ball between your lower back and a wall, then perform squats.
2. Hamstring Curls: Lie on your back with your heels on the ball, then lift your hips and curl the ball towards your buttocks.
3. Single-Leg Deadlifts: Balance on one leg while holding the ball, then hinge forward at the hips.

Upper Body Strength Builders

1. Chest Press: Lie on your back with the ball between your shoulder blades, then press the ball overhead.
2. Ball Pushups: Perform pushups with your hands on the ball for an added stability challenge.
3. Tricep Extensions: Hold the ball overhead with both hands, then lower it behind your head and press back up.

Integrating Weighted Balls into Different Workout Styles

The versatility of weighted balls allows them to be incorporated into various workout styles. How can you use them in different fitness approaches?

Yoga and Pilates

Use the weighted ball to add resistance to traditional yoga poses or Pilates exercises. For example, hold the ball during warrior poses or use it for added challenge during Pilates roll-ups.

High-Intensity Interval Training (HIIT)

Incorporate the weighted ball into your HIIT routine for explosive movements. Try ball slams, overhead throws, or Russian twists with the ball for high-intensity bursts.

Functional Fitness

Mimic everyday movements with the added resistance of the weighted ball. Practice lifting and carrying the ball, or use it for rotational movements to improve functional strength.

Safety Considerations and Proper Form with Weighted Balls

While weighted balls offer numerous benefits, proper form and safety precautions are crucial. How can you ensure a safe and effective workout?

Maintaining Proper Form

• Keep your core engaged throughout exercises to protect your lower back
• Avoid bouncing or jerking movements with the ball
• Start with lighter weights and perfect your form before progressing

Precautions for Specific Populations

Certain groups should take extra care when using weighted balls:

• Beginners: Start with lighter weights and focus on mastering proper form
• Older adults: Use caution with balance exercises and choose appropriate weights
• Pregnant women: Consult with a healthcare provider before incorporating weighted balls into workouts

Maintaining and Caring for Your Weighted Exercise Ball

Proper maintenance can extend the life of your weighted ball and ensure safe use. How should you care for your equipment?

Cleaning and Storage

Clean your weighted ball regularly with mild soap and water. Avoid harsh chemicals that could degrade the material. Store the ball in a cool, dry place away from direct sunlight to prevent material breakdown.

Regular Inspections

Regularly check your ball for signs of wear, such as cracks, tears, or leaks. If you notice any damage, discontinue use immediately and replace the ball to ensure safety during workouts.

Comparing Weighted Balls to Other Fitness Equipment

How do weighted balls stack up against other popular fitness tools? Let’s compare their benefits and uses:

Weighted Balls vs. Traditional Dumbbells

While both offer resistance training, weighted balls add an element of instability that engages more stabilizer muscles. Dumbbells are better for isolated strength training, while weighted balls excel in functional, full-body movements.

Weighted Balls vs. Kettlebells

Kettlebells are great for dynamic, swinging movements, while weighted balls offer more versatility in terms of exercises and can be used for both strength and stability training.

Weighted Balls vs. Resistance Bands

Resistance bands provide variable resistance throughout a movement, while weighted balls offer consistent resistance. Weighted balls are better for improving balance and proprioception, while resistance bands excel in targeted muscle training.

In conclusion, weighted exercise balls offer a unique combination of resistance and instability training, making them a valuable addition to any fitness routine. By understanding their benefits, choosing the right ball, and incorporating them safely into your workouts, you can enhance your strength, balance, and overall fitness. Whether you’re a beginner looking to add variety to your routine or an advanced athlete seeking new challenges, weighted balls can help you achieve your fitness goals.

What Are Weighted Balls & How Do They Differ From Regular Exercise Balls?

Weighted balls, often referred to as weighted exercise balls or weighted stability balls, have become an increasingly popular fitness tool in recent years. As the name suggests, weighted balls are exercise balls that have additional weight added to the inside. This allows them to provide extra resistance and challenge during workouts compared to regular exercise balls.

But what exactly are weighted balls and what makes them different than regular exercise or yoga balls? Here’s a closer look at what sets weighted balls apart:

Added Weight

The key distinguishing feature of weighted balls is the addition of weight, most commonly in the form of sand or water inside the ball. The amount of weight can vary, with most weighted exercise balls ranging from 2-25 lbs. The added weight makes the ball more challenging to stabilize during exercises.

Regular exercise balls are made of lightweight plastic or rubber and are hollow on the inside. The lack of weight makes them easier to control during workouts targeting balance, coordination, and core strength.

Enhanced Resistance

The added weight in weighted balls provides enhanced resistance for strength training and cardio workouts. When used for exercises like squats, lunges, planks, and more, weighted balls ramp up the burn and intensity. This allows you to activate and challenge muscles more than with an unweighted ball.

Regular exercise balls can help add instability to engage your stabilizer muscles, but the resistance level stays the same throughout workouts. Weighted balls take it to the next level for building strength.

Improved Proprioception

Proprioception refers to your body’s awareness of its position and movement in space. The instability and extra load of weighted balls helps improve proprioception as you have to engage muscles to stabilize against the added weight.

Enhanced proprioception leads to better balance, coordination, and response time. It also helps prevent injuries by making joints and muscles work together more efficiently.

Versatility

While regular exercise balls can be used for a variety of exercises and training goals, weighted balls bring even more versatility. Their added weight and instability makes them effective for:

• Strength training
• Cardio and HIIT workouts
• Pilates
• Yoga
• Balance training
• Core work
• Physical therapy and rehab
• And more!

The amount of weight can be adjusted as needed, from gentle exercises to high intensity training. Weighted balls are useful for all fitness levels.

Durability

Quality weighted exercise balls are made from durable materials like vinyl or burst-resistant plastic to withstand frequent use and the strain from the added weight inside. Seams are reinforced to prevent leaks.

Although regular exercise balls are fairly durable as well, weighted balls are crafted to be extra sturdy and long-lasting.

Find The Right Weighted Ball For Exercise & Fitness

If you’re looking to add weighted balls to your workout routine, follow these tips to find the right ball for your needs:

Choose The Correct Size

Weighted ball sizes are similar to regular exercise balls and correspond to your height. If a ball is too small or large for your frame, it will be uncomfortable to use and limit the effectiveness. Most weighted ball sizes include:

• 45 cm diameter – best for users under 5′ tall
• 55 cm diameter – best for users 5′ to 5’5″ tall
• 65 cm diameter – best for users 5’6″ to 6′ tall
• 75 cm diameter – best for users over 6′ tall

Measure your height and check manufacturer size charts to select the proper diameter weighted ball.

Choose The Right Weight

Heavier isn’t necessarily better when it comes to weighted balls. The right amount of weight depends on your fitness level and workout goals. Lightweight balls from 4-8 lbs are best for beginners working on basic exercises, balance, and gentle stretching.

For more advanced strength training, cardio, and HIIT, opt for a mid-range weight of 10-15 lbs. Heavy weighted balls from 18-25 lbs work best for hardcore conditioning and strength exercises if you have experience with stability balls.

Pick Material Suited To Use

Most weighted balls feature burst-resistant plastic or vinyl materials that stand up well to frequent use. Vinyl is softer and more pliable, while plastic holds its shape but can feel firmer. Consider exercise surface too – vinyl grips better on carpeting while plastic glides easily on wood or tile floors.

Add Air For Custom Weight

Some weighted balls allow you to adjust the level of air inside to customize the weight and firmness. Adding more air lightens the load, while releasing air makes the ball feel heavier and denser. Adjustable air lets you progress from light to heavy as your fitness improves.

Read Reviews

Checking weighted ball reviews can provide insight into factors like durability, comfort of use, and if the actual weight matches manufacturer specs. Customer reviews can help narrow your choices to find the most suitable weighted exercise ball.

With these tips in mind, weighted balls can take your strength training, flexibility, balance, and coordination to new heights. They add intensity and challenge to all types of exercise when you’re ready to take it to the next level. Just be sure to pick the right size, weight, and material for your needs. Consult your physician before starting any new exercise program.

Top Benefits Of Using Weighted Balls For Exercise And Physical Therapy

Weighted balls, sometimes called weighted exercise balls or weighted stability balls, are exercise balls filled with sand or water to add weight. The additional weight makes them more challenging than regular yoga or Pilates balls for balance, coordination, strength training, and rehab. What are some of the top benefits of using weighted balls?

Enhanced Balance & Stability

One of the key advantages weighted balls offer is improved balance and stability. The unstable surface of the ball engages your core and small stabilizer muscles to maintain balance against the pull of gravity. This enhances your body’s proprioception – its sense of body position and movement. Better stability helps prevent falls and injuries.

Increased Core Strength

Adding weight to an exercise ball forces your core muscles including abs, back, pelvic floor, and hips to fire up and work harder to control and stabilize the ball’s movements. This leads to greater core activation and strength gains compared to standard balls. Your core will get an intense workout with weighted balls!

More Intense Cardio

Incorporating weighted balls into cardio exercises like mountain climbers, squats, and lunges increases the resistance and makes your heart and lungs work harder. Using a weighted medicine ball for plyometric exercises also spikes your heart rate faster for intense calorie-burning, fat-blasting cardio sessions.

Muscle Toning & Strength

The added weight and instability of weighted balls engages more muscle fibers during exercises. This leads to more effective strength training and muscle activation compared to free weights or machines alone. Weighted balls tone and strengthen your arms, shoulders, chest, back, legs – your whole body!

Rehab & Injury Recovery

Under the guidance of a physical therapist, weighted balls can help restore strength and mobility after an injury or surgery. Their instability challenges muscles and joints to rebuild strength and balance in a safe, controlled manner. Weighted balls aid recovery for knee, hip, shoulder, and back rehab.

Assisted Stretching

Resting and stretching muscles over a weighted ball allows gravity to gently deepen the stretch without straining. The added weight aids in relaxing tight, painful muscles for greater range of motion and flexibility compared to regular balls.

Relief From Back Pain

Doing exercises that stabilize and strengthen the core on a weighted ball can help relieve back pain. The unbalanced surface engages muscles to support the spine, while the weight aids in decompressing tight vertebrae. This reduces pressure on discs and nerves.

Improved Posture & Spinal Alignment

Maintaining proper posture and balance during weighted ball exercises strengthens the small postural muscles along the spine. This helps reduce slouching and poor posture. Better spinal alignment and core strength can even relieve sciatica and herniated disc problems.

Enhanced Coordination

Controlling a heavy, unstable weighted ball requires exceptional hand-eye and whole-body coordination. The adjusting and balancing against the shifting weight improves dexterity, reaction time, and coordination for sports and everyday activities.

Convenience

Weighted balls provide an anytime, anywhere workout option. They can be used at home, the gym, or while traveling since they don’t take up much storage space and you don’t need machines or extra equipment to achieve results.

Low Impact

The cushioned, malleable surface of weighted balls is gentle on joints compared to exercises like running. It allows a more low-impact but highly effective strength workout. Weighted balls are great for older adults or those with chronic joint pain.

Fun & Engaging

From boxing to overhead presses, weighted ball exercises provide a fun, dynamic workout. The multitude of exercises you can perform keeps things from getting boring! Shifting the weight challenges your mind and body to stay engaged.

In addition to greater balance, core strength, muscle tone, cardio conditioning, and overall fitness, weighted ball exercises promote better posture, coordination, and reaction time. Under guidance from a physical therapist, they can gently rehabilitate injuries. Weighted balls provide a fun, low-impact workout you can take anywhere!

Important Factors When Selecting The Right Weighted Ball

With many weighted ball options available, it can be tricky choosing the best one for your needs. Factors like size, weight, material, and quality all impact the effectiveness and comfort of weighted balls. Consider the following important criteria when picking the right weighted exercise or stability ball for you:

Size

Getting the proper diameter weighted ball to suit your height is key. If the ball is too small or large, you won’t be able to maintain proper form during exercises. Common weighted ball sizes include:

• 45cm – Best for users under 5 feet tall
• 55cm – Best for users from 5′ to 5’6″ tall
• 65cm – Best for users from 5’6″ to 6′ tall
• 75cm – Best for users over 6′ tall

Measure your height and check the ball diameter range recommended for that height. This ensures you can safely balance on the ball.

Weight

Heavier isn’t necessarily better when selecting a weighted ball. The right amount of weight depends on your current fitness level, workout experience, and goals.

• 2-8lbs – Best for beginners, light stretching, gentle balance exercises for seniors.
• 10-15lbs – Intermediate level for strength, cardio, core training.
• 18-25lbs – Advanced fitness workouts, hardcore HIIT and conditioning.

Start lighter and work up as your body adapts for the best results without injury.

Adjustable Weight

Some weighted balls allow you to remove or add air to customize the weight, from light to heavy. This enables you to use the same ball as your fitness level increases instead of buying multiple fixed-weight balls. Opt for an adjustable weight ball if you want versatility.

Anti-Burst Material

Quality weighted balls are constructed from durable vinyl or burst-resistant plastic to prevent leaks, even with frequent use. Reinforced stitching also improves longevity. Check for at least 2mm thick tear-resistant material.

Textured Outer Shell

A textured, non-slip outer surface prevents sliding on flooring and allows better grip during exercises. Ridged or pebble textures provide the most stability if using your weighted ball for standing or balancing moves.

Stability

High quality weighted balls should be stable enough to balance on while standing or during challenging exercises, with smooth rolling for appropriate moves. Test stability before buying to ensure the ball retains shape.

Soft vs. Firm

Vinyl weighted balls have more give for better comfort on sensitive joints but less rolling. Firm plastic maintains its shape but provides less cushioning. Choose softer or firmer based on your needs.

Color

Vibrant weighted ball colors look lively in home gyms. Darker colors like black, blue, and purple are better at hiding scuffs and dirt. Lighter colors complement bold accent walls.

Price

Inexpensive weighted balls under $20 may leak or lack durability. Expect to spend $30 to $60+ for better quality materials, spherical shape, anti-burst construction, and removable plugs. Consider it an investment in your fitness.

Brand Reputation

Established brands like Gaiam, Wacces, and Dynapro offer excellent weighted exercise balls. Check reviews and warranties as lesser known brands may cut corners.

Carrying Case

Look for a weighted ball with handles or a zippered carrying case. This makes transporting the ball to the gym or on trips more convenient.

With these weighted ball buying considerations in mind, you can choose the perfect exercise ball to take your strength training, flexibility, balance, core stability, and coordination to new heights! Start slowly and progress to heavier weighted ball exercises as your body adapts and gets stronger.

Best Exercises To Do On A Weighted Yoga Ball

Weighted yoga balls add intensity to workouts by providing extra resistance to challenge your balance, coordination, core strength, and more. The instability of the ball combined with the added weight forces your muscles to work harder. What are some of the best exercises you can do on a weighted yoga ball?

Planks

Planks are an excellent core strengthener. Doing them with your elbows or hands resting on a weighted ball makes them even more intense. The unsteady surface engages your core, arms, and shoulders to keep your body stabilized in a straight line. Start with basic front planks, then try side and rotational planks with the weighted ball.

Pike Push-Ups

Elevating your feet on a weighted yoga ball during push-ups intensifies the upper body, core, and shoulder workout. Your abdominal muscles have to fire up to prevent your hips from sagging as you lower your chest towards the floor. Pike push-ups on a weighted ball thoroughly fatigue your muscles.

Shoulder Presses

Sitting on the yoga ball, hold weights at your shoulders then press them directly overhead, engaging your shoulder and tricep muscles. Having an unstable surface under you as you press the weights upward recruits more core activation and challenges your stability. Use light weights to start.

Weighted Ball Squats

Holding a weighted ball at chest height as you squat down not only works your lower body, it also challenges your core to stay upright and not bend under the load. Keep your chest lifted and maintain weight in your heels as you drop your hips into the squat.

Weighted Ball Lunges

Lunges with a weighted ball held against your chest target your glutes, quads, inner thighs, and core muscles as you drop down into the lunge position. Focus on controlled movement and keeping your torso tall. Step back to starting position and repeat on the other side.

Seated Overhead Passes

Sitting on the weighted yoga ball, pass a medicine ball from hand to hand overhead. Keeping the ball directly over your body as you pass it without arching or leaning sideways engages those deep core abdominal muscles to stabilize. Start with a light ball.

Supine Back Extensions

Lie on your back with your lower to mid-back rested on the yoga ball. With your arms extended, lift your torso off the floor by contracting your lower back muscles and extending your spine. This targets and strengthens the erector spinae muscles along the spine.

Balance Exercises

From seated balance holds to standing on one leg on the ball, balance-focused moves like windmills and knee raises test your stability on the unstable surface. Beginners should start seated. Engage your core and go slowly.

Ball Passes

This plyometric exercise involves explosively tossing a weighted medicine ball back and forth with a partner. Squat down and use your legs and core to power the ball transfer. Stay light on your feet and be prepared to catch the ball coming back at you.

Beginners should focus on proper form with lighter weights first. But as you advance, weighted balls can intensify yoga, pilates, strength training, and cardio exercises. Just be sure to use caution and start slowly to avoid injury.

Using Weighted Balls For Core Strength & Stability Training

Developing greater core strength and stability provides a strong foundation for fitness, sports performance, improving posture, and preventing injury. Using weighted balls and other unstable surfaces for core training builds core activation and engages those all-important stabilizer muscles more than basic crunches alone.

How can weighted stability balls be incorporated into core and balance routines? Here are some top exercises to try:

Planks

Planks are a challenging core move on their own, but doing them with your forearms resting on a weighted ball makes them even more intense. Your entire core has to fire up to keep your back flat and body stabilized. The shoulders, arms, and legs also work hard. Start with basic front planks, then progress to side planks or rotational planks with weighted balls.

Pike Push-Ups

Elevating your feet on a weighted ball during push-ups requires tremendous core engagement to keep your hips from sagging. Your abdominal muscles have to work overtime during pike push-ups on weighted balls to stabilize the body. These thoroughly burn out the core, chest, shoulders and triceps.

Kneeling Rollouts

Start kneeling behind the weighted ball. Place your forearms on the ball, engage your core, and slowly roll the ball forward by straightening your arms. Roll back to the starting position with control. This challenges your core to stabilize while extending your body.

Weighted Ball Passing

Sit on a weighted ball facing a partner and pass a medicine ball back and forth, coordinating the transfer so one of you is always holding the ball. Keep your abdominals engaged and torso upright to stay balanced on the unstable surface. Adjust weight as needed.

Weighted Ball Squats

Hold a weighted ball at chest height and perform squats. Dropping into a squat requires core strength to keep your chest lifted and back straight while holding the ball. Don’t let your back round. Maintain weight in your heels as you lower down.

Seated Weighted Ball Twists

Sitting upright on the weighted ball, hold your arms straight out in front of you. Engage your abdominals, then rotate your torso to twist from side to side without arching your back. Slowly twist back and forth to hit your obliques.

Supine Weighted Ball Extensions

Lie on your back with your lower to mid-back resting on the weighted ball. Extend your arms overhead, engage your core, and lift your torso upwards by contracting your lower back muscles. Lower with control to target your erector spinae.

Weighted Ball Jackknifes

Place your hands on a weighted ball behind you, engage your core, and raise your hips off the floor so your body forms a straight line. Keeping your abs braced, raise your hips toward the ceiling as you roll the weighted ball towards your hands.

Mountain Climbers

In a push-up position with hands on weighted balls, engage your core and draw one knee towards your chest at a time in an alternating motion. Move slowly, maintaining stability and good form. This works the abdominals, arms, and shoulders.

Ball Passes

Face a partner standing a few feet apart with a weighted ball. Squat down while engaging your core, then explosively stand and pass the ball back and forth. Coordinate the catch, and absorb the force with your legs when receiving the ball.

Start with lighter weighted balls first to allow your body to adapt. But over time, weighted ball core exercises build exceptional core stability, strength, and balance. A strong core reduces strain on the back, improves posture and athleticism, and prevents injury.

Tips For Effective Core Training With Weighted Balls

Follow these tips to get the most out of your weighted ball core workout:

Start small

Begin with lighter weighted balls and basic moves. Allow your body to adapt to the instability before progressing to heavier weights and more complex exercises.

Engage your core

Draw your navel towards your spine to activate your transverse abdominis muscle before starting each move. Maintain this engagement throughout the exercise.

Avoid arching

Many people arch their backs without realizing it during core moves. Maintain a neutral spine position during weighted ball exercises.

Go slow

Perform motions slowly and with control rather than quickly. This prevents injury and keeps tension on your core muscles for maximum training effect.

Get the right size ball

Use a weighted ball diameter proportionate to your height for optimal comfort and stability. Measure your height and check sizing charts.

Focus on form

Proper form on weighted ball core moves is vital. Poor form can strain your back. Have a partner watch your form or record yourself.

Progress gradually

Build up your weighted ball exercises over time. Add reps, sets, time under tension, or weight in small increments to continually challenge your core without overexertion.

Consistency is key with core and balance training. Train core at least 2-3 days per week and be patient for results. Over time, weighted ball exercises build a strong, stable core for lifelong fitness and health.

Upper Body Exercises On A Weighted Stability Ball

Weighted stability balls add resistance to upper body exercises to enhance muscle activation, strength, and endurance. The unstable surface challenges supporting muscles to engage for core stability. What are some of the top upper body exercises you can perform using a weighted ball?

Weighted Push-Ups

Elevate your feet on a weighted ball during push-ups to increase resistance and core engagement. Your chest, shoulders, triceps, and abdominal muscles have to work harder to maintain proper push-up form on the unstable surface. Start on your knees if needed.

Pike Push-Ups

For increased intensity, place your feet on a weighted ball while performing push-ups. This is known as a pike push-up. Keep your hands directly under your shoulders and focus on preventing your hips from sagging by maintaining rigid core activation.

Chest Press

Sit on the weighted ball holding dumbbells at chest level with your feet stable on the floor. Press the weights straight overhead then return to start for a seated chest press. Keep your core braced and don’t arch your back as you press the weights up.

Shoulder Press

From a seated position on the weighted stability ball, hold weights at shoulder height with palms facing forward. Engage your core and press the weights directly overhead, then slowly return to start position. Keep your torso stable throughout the press motion.

Bent-Over Row

Place your knees and shins on the weighted ball from a bent-over position and hold a weight in each hand with arms extended. Initiate from your back and row the weights towards your torso. This move works your upper and middle back muscles.

Tricep Extensions

Sit or stand leaning over the weighted ball and grasp a dumbbell overhead with both hands. Keeping your upper arms stable, bend at the elbows to lower the weight behind your head. Straighten arms to full extension to complete a rep.

Overhead Passes

Sit upright on the stability ball facing your partner and pass a weighted medicine ball overhead back and forth to each other. Keep your eyes forward and torso engaged as you transfer the ball in a controlled motion overhead.

Rear Fly

Place your stomach on the weighted ball with legs extended behind you. Hold weights at your sides and initiate the motion from your back muscles to raise your arms out to the sides until squeezing your shoulder blades. Lower with control.

Arnold Press

Sitting tall on the weighted ball, perform overhead shoulder presses starting with palms facing you, then rotating your wrists as you press so palms face forward at the top. Slowly return to start position with control.

Lying Chest Fly

Lie with upper back across the weighted ball, knees bent, feet on the floor. Hold weights at chest level with arms extended then open your arms wide to the sides before returning to start. Keep a slight bend in elbows.

Start with lighter weighted balls and appropriate weight amounts to allow full control and proper form during these challenging upper body exercises. Over time, weighted stability ball moves build impressive upper body strength!

Tips For Upper Body Weighted Ball Exercises

Follow these tips for effective and safe upper body training on a weighted stability ball:

Engage your core

Actively contract your core abdominal muscles during each exercise to maintain a stable, neutral spine position on the unstable ball.

Use lighter weights

The instability of the ball makes lifting weights much harder. Use lighter dumbbells than you normally would for traditional moves until adapted.

Go slowly

Perform motions with control rather than quickly. Stabilizing against the unstable surface takes coordination and focus on form.

Avoid arching back

Many people arch their lower back during seated weighted ball moves. Maintain a neutral spine by actively engaging your core.

Keep shoulders down

Avoid shrugging or raising your shoulders toward your ears during presses, flyes, and other overhead moves. Keep shoulders pressed down.

Start seated

Beginners should start with seated exercises only. Standing or balancing moves require more coordination and stabilizer strength to control.

Use spotters

Have a partner or spotter stand by during advanced weighted ball moves for safety in case you lose balance.

With smart programming and progression, weighted stability balls can transform your upper body workout. The instability challenges supporting muscles leading to increased strength over standard free weight moves alone.

Weighted Ball Exercises To Improve Balance & Coordination

The unstable and dynamic nature of weighted exercise balls makes them an excellent tool for challenging and improving balance and coordination. The shifty surface forces you to engage stabilizer muscles while the weight provides added resistance. Here are some of the top weighted ball exercises to boost balance and coordination:

Seated Balance

Sit upright on the weighted ball and work on maintaining balance by engaging your core and keeping your body very still. Once mastered, try closing your eyes or lifting one leg to increase the challenge.

Hip Bridges

Lie on your back with your shoulders on the ball, knees bent, and feet on the floor. Squeeze your glutes to raise your hips up to bridge position, keeping your body aligned and core tight. Slowly lower back down with control.

Standing Balance

Stand with both feet on the weighted ball, engage your core, and focus on maintaining standing balance by making micro-adjustments as needed. Hold onto a chair or wall at first for support if needed.

Lying Leg Raises

Lie with your upper back across the weighted ball, hands behind your head. Engage your core and raise your straightened legs up toward the ceiling, then slowly lower back down with control. Keep legs together.

Opposite Arm & Leg Raise

Get into a tabletop position with your shoulders over the weighted ball. Engage your core and raise one arm forward and the opposite leg back, then switch sides. Maintain stability in your torso as you switch sides.

Ball Passing

Stand facing a partner a few feet apart with a weighted ball. Keeping your abdominals tight, squat down and then stand up as you pass the ball back and forth to your partner. Focus on smooth transfers.

Ball Slams

Hold the weighted ball overhead with straight arms, engage your core, then explosively slam the ball to the ground. Quickly catch the rebound and repeat. This challenges coordination and reaction time.

Overhead Walking

Hold a light weighted ball overhead with straight arms. Engage your core and walk forward and backward, maintaining the ball directly over your body without wavering side to side. Go slowly at first.

Start with light weights and simple moves, then progress over time. Weighted ball exercises improve balance, body awareness, reaction time, and coordination for better performance in sports and everyday life.

Tips For Improving Balance With Weighted Balls

Follow these tips to safely and effectively challenge your balance with weighted exercise balls:

Start Seated

Begin by sitting on the ball to build fundamental stability before progressing to standing or balancing positions.

Engage Your Core

Actively contract your abdominal muscles to keep your torso stable and spine neutral during balance exercises.

Use Lighter Weights

Pick a ball with a weight you can control. Heavy balls are too challenging for beginners focusing on balance.

Go Slowly

Perform all motions and position changes in a slow, controlled manner. Sudden movements can compromise stability.

Use Support At First

Hold onto a wall, chair, or partner for support at the beginning until you build sufficient balance to go solo.

Focus

Give your full attention to proprioceptive signals and your body’s position in space during weighted ball balance training.

Be Patient

It takes time to develop balance and coordination. Stick with it for ongoing neural adaptations and proprioceptive improvements over time.

Consistency is key for balance and coordination gains using weighted exercise balls. Train several days per week to spur neural adaptations that boost equilibrium and motor control.

Seated Exercises For Abs & Back Using A Weighted Balance Ball

Weighted balance balls add intensity to abdominal and back exercises performed from a seated position. The unstable surface engages your core muscles while the extra weight provides added resistance. Here are some of the top seated ab and back exercises to try on a weighted ball:

Seated Crunches

Sit upright on the weighted ball with your feet hip-width apart. Walk your feet out until your thighs are parallel to the floor. Engage your core and perform a basic crunch, flexing your spine to pull your ribcage towards your pelvis. Lower back to the start position.

Weighted Russian Twists

Begin in the same seated position, engage your abdominals, and hold a medicine ball or weight at chest level. Rotate your torso to the right, pause, then twist to the left to hit your obliques. Maintain a tight core throughout motion.

Seated Back Extensions

Sit upright on the weighted ball then walk your feet out and slowly roll down until your back is rested on the ball. Extend your arms straight and contract your back to lift your torso up off the ball. Slowly lower down with control.

Weighted Ball Pike

Start in the seated back extension position with hands behind your head, engaging your core. Raise your legs off the floor to lift your hips up, forming an inverted V shape. Keep your back rounded on the ball. Lower back down.

Kneeling Roll Outs

Kneel upright behind the weighted ball and place your forearms on the ball. Slowly roll the ball forward by straightening your arms, engaging your core to stabilize. Roll back to the start position with control.

Lying Leg Raises

Lie with your upper back across the weighted ball, hands behind your head. Lift your straightened legs up towards the ceiling, then slowly lower back down while keeping your core engaged and back flat on the ball.

Weighted Jackknives

Start in a push-up position with your shoulders over the weighted ball and legs extended. Roll the ball towards your chest, bending your knees and lifting hips. Roll back out slowly with control to work your core.

Ball Passing

Face a partner while seated on weighted balls a few feet apart. Maintaining an engaged core, pass a medicine ball back and forth by coordinating the transfer timing. Keep your torso stable.

Start with light weights and basic moves. Seated weighted ball exercises improve abs, back, balance, and core stability. Progress slowly over time for ongoing results.

Tips For Safe & Effective Seated Weighted Ball Exercise

Here are some tips for getting the most benefit from seated weighted ball ab and back training:

Maintain good posture

Sit tall, keep your chest lifted, and avoid rounding your shoulders during seated weighted ball exercises.

Engage your core

Initiate each exercise by bracing your abdominals. Maintain this engagement throughout every rep and move.

Move slowly

Perform motions with control rather than quickly. This provides greater muscle tension and prevents injury.

Avoid over-arching

Many people arch their lower back too much on the ball. Maintain a neutral spine by engaging your core.

Add resistance gradually

Start with bodyweight moves only. Progress to light weights, then increase weight over time for greater intensity.

Listen to your body

If an exercise causes pain or discomfort, stop immediately. Modify the move or try a different exercise.

With smart program design and progression, weighted balance ball exercises can whip your abs, back, and core into top shape. Just focus on proper form and control.

Why Try Weighted Ball Exercises Over Regular Exercise Balls?

Exercise and yoga balls provide an unstable surface to challenge balance and engage stabilizer muscles. But weighted balls take it a step further by adding extra resistance to exercises. What benefits do weighted balls offer compared to regular balls, and why give them a try?

Increased Muscle Activation

The added weight of weighted balls forces your muscles to work harder to stabilize and control movements. This leads to greater muscle and strength gains compared to using a standard lightweight ball alone.

More Core & Stabilizer Recruitment

Controlling an unstable weighted ball requires greater activation of core stabilizer muscles including transverse abdominis and the deeper multifidus along the spine. Weighted balls ramp up core engagement.

Enhanced Balance & Coordination

The shifting weight of weighted balls challenges your proprioceptive skills and ability to adjust your body position as needed. This improves coordination, reaction time, and balance control.

Increased Calorie Burn

Weighted ball exercises burn more calories per rep compared to unweighted moves due to the increased exertion on muscles. Weighted ball training can spike your heart rate for greater fat burning.

Progressive Resistance

You can start with a lighter weighted ball and gradually progress to heavier weights over time as your fitness level improves. This allows for ongoing challenge and muscle gains.

Metabolic Boost

Incorporating weighted ball plyometric exercises like slams, throws, and catches into workouts revs up your metabolic rate for greater calorie and fat burn during and after training.

Fun & Engaging

Tosses, catches, rolls, and other dynamic weighted ball exercises provide a fun way to train. The constant adjustment needed to control the ball helps avoid workout boredom.

Low Impact

Weighted ball exercises are low-impact, reducing strain on joints compared to high impact moves like running. The cushioned surface protects joints.

Convenience

Weighted balls provide an efficient way to get a full-body strength and cardio workout at home or while traveling without bulky equipment. They are lightweight and portable.

Rehabilitation Usage

Under guidance from a physical therapist, weighted balls can help regain muscle strength, mobility, and balance after an injury due to their instability and variable resistance.

While standard balls provide a degree of core challenge and balance training, weighted exercise balls take it up a notch by combining an unstable surface with added resistance to increase strength, burn, and stabilization benefits.

Tips For Using Weighted Balls Safely & Effectively

Follow these tips when incorporating weighted balls into your workout routine:

Start light

Begin with a 2-4lb ball and basic moves to allow your body to adapt to the instability and weight.

Engage your core

Actively brace your core before and during weighted ball exercises to protect your back.

Focus on form

Perfect your technique with lighter balls first before increasing weight to ensure safety.

Work up gradually

Increase weight conservatively over time as your body adjusts and gets stronger.

Use spotters

Have a partner or spotter assist with advanced weighted ball exercises for safety.

Listen to your body

Discontinue any exercise that causes pain or discomfort. Not all moves work for everyone.

Weighted balls provide progression for fitness enthusiasts looking to take their training to the next level. But be sure to start conservatively and focus on proper form.

How To Properly Use Weighted Balls For Physical Therapy

Under the guidance of a physical therapist, weighted balls can be incorporated into rehabilitation and recovery programs. The unstable surface and adjustable resistance challenges muscles and joints to rebuild strength and mobility without strain. Here are some tips for safely using weighted balls in physical therapy:

Consult With Your PT

Always check with your physical therapist before using weighted balls in your rehab routine. They will advise on proper ball size, weight, and exercises based on your injury, fitness level, and treatment goals.

Start Light

Begin with a low weight ball of 2-4 lbs for gentle resistance and control. This allows muscles and joints to adapt without excessive strain during early recovery stages after an injury or surgery.

Focus On Technique

Perfect form and control is vital, especially in the beginning. Go slow and focus on proper body positioning and alignment during weighted ball exercises prescribed by your PT.

Engage Your Core

Actively brace your core with abdominal engagement to keep your spine stabilized during weighted ball rehab exercises. This protects the back.

Work Both Sides Evenly

Be sure to train both sides of the body evenly. Spend equal time on left and right to promote symmetrical strength gains during recovery.

Progress Weight Gradually

Under your PT’s guidance, slowly increase ball weight over time as your joints and muscles improve. But only progress weight once you can control lighter balls with proper form.

Communicate With Your Therapist

Provide ongoing feedback to your PT regarding any pain, limitations, or progress so they can adjust your weighted ball rehab program accordingly.

Try Different Exercises

Work with your PT to trial a variety of evidence-based weighted ball exercises to find ones that best suit your needs and goals.

Avoid Compensation Patterns

Many people develop bad movement compensation patterns after an injury. Focus on proper positioning and muscle engagement during weighted ball exercises.

Take Breaks As Needed

Rest in between sets if exercises cause fatigue, pain, or discomfort. Do not push through pain. Recovery takes time.

Use Support Initially

Hold on to a wall, chair, or stability bar at first during balance exercises for extra support as your body adapts.

With your physical therapist’s oversight, weighted balls allow gentle restoration of flexibility, strength, balance, and mobility following an injury when used correctly. But take care not to overdo it too soon.

Benefits Of Weighted Balls In Rehabilitation

Here are some of the advantages weighted balls offer during the rehabilitation process:

Low Impact

The cushioned weighted ball surface helps reduce strain on injured joints compared to exercises like running.

Proprioception Gains

Balancing on the shifty surface improves awareness of body position and movement, helping prevent future injuries.

Full Range of Motion Recovery

Controlled weighted ball stretches can help restore flexibility and range of motion after an injury or surgery.

Neuromuscular Control

The constant adjustments needed during weighted ball balance and coordination exercises improve neuromuscular control.

Muscle Strength Restoration

The right resistance prescribed by a PT helps gently rebuild lost muscle strength without risk of re-injury.

Always consult your physician or physical therapist before using weighted balls in rehab. When used properly, they stimulate muscles, joints, balance, and coordination in a low-impact way.

Safety Tips When Using Weighted Exercise Balls

Weighted exercise balls can take your strength training and conditioning to the next level, but they do require proper precautions to avoid injury. Here are some top safety tips when incorporating weighted balls into your workout routine:

Choose the Right Size

Select an appropriately sized weighted ball based on your height. If the ball is too large or small for your frame, it will be uncomfortable and compromise stability.

Start Light

Begin with a lightweight ball, usually 4-8lbs, to allow your body time to adapt to the instability. Progressively increase weight over time as you get stronger.

Inflate Properly

Do not under or overinflate weighted exercise balls. Follow the manufacturer’s inflation guidelines to achieve proper firmness and shape for stability.

Wear Exercise Shoes

Wear supportive athletic shoes rather than bare feet during weighted ball workouts to improve traction and prevent slips.

Mind Your Flooring

Avoid slick flooring and use weighted balls on carpeted or rubberized flooring for best traction and injury prevention.

Engage Your Core

Actively brace your core by pulling your navel in towards your spine during all weighted ball exercises. This protects your lower back.

Maintain Good Form

Use proper exercise form – don’t sacrifice technique and posture just to lift more weight. Prevent injury.

Avoid Joint Locking

Do not lock joints like knees and elbows during weighted ball exercises. Keep a slight bend to prevent hyperextension injuries.

Work Both Sides Equally

Train bilateral body parts evenly by doing the same number of sets on left and right to avoid muscle imbalances.

Don’t Rush Reps

Perform exercises slowly and with control rather than quickly. Stabilizing against the weight takes coordinated effort.

Use Spotters When Needed

Have a partner or spotter standby for assistance on advanced weighted ball exercises in case you lose balance.

Know Your Limits

Do not lift overly heavy weighted balls that you cannot control properly. Use a weight that challenges but allows good form.

Following these tips will allow you to maximize results and reduce injury risk when exercising with weighted balls. Maintain proper form and progress conservatively in weight.

What To Do If You Lose Control Of A Weighted Ball

Despite your best efforts, weighted balls can occasionally slip or roll out of control during workouts. Here is what to do if you lose control of a weighted exercise ball:

Let It Go

Do not try to cling to or chase after a weighted ball that is slipping away. Release it rather than risking getting pulled down with it.

Protect Your Joints

If falling, tuck your chin, bend your elbows and hips, and roll rather than trying to catch yourself to prevent serious joint injuries.

Move Out Of The Way

When passing weighted balls with a partner, be prepared to quickly move aside if they throw too hard or aim poorly.

Warn Others

Yell “Watch out!” to alert any others in the vicinity in case a weighted ball heads their way.

Cushion The Impact

If able, try to redirect a loose weighted ball towards a padded or carpeted surface rather than hard flooring.

Inspect For Damage

Once safely secured, inspect weighted balls for any damage after an uncontrolled drop or fall.

While weighted ball mishaps are inevitable at times, stay focused, start conservatively, and keep safety first in order to get excellent results from your weighted ball workout.

How Much Weight Is Best For Your Weighted Workout Ball?

Weighted workout balls amp up the intensity of your exercise routine by providing extra resistance to challenge your muscles. But how much internal weight is ideal? Here are some tips on selecting the right amount of weight for your weighted exercise ball based on your fitness level and goals:

Beginner Weight Range

If you’re new to weighted balls, start with a lighter 2-5lb ball. This allows you to focus on perfecting form and balance on the unstable surface. Beginner weights are ideal for seniors, rehab, and basic core training.

Intermediate Weight Range

After adapting to a beginner weighted ball, progress to a moderate 6-15lb ball for more resistance. This intermediate weight challenges muscles effectively for strength training, HIIT, and cardio workouts.

Advanced Weight Range

Experienced fitness enthusiasts can use a heavier weighted ball from 15-25lbs for hardcore conditioning, cross training, and max strength gains. Lighter balls become too easy at this fitness level.

Consider Your Fitness Goals

If your focus is rehabilitation after injury, go lighter from 2-5lbs. For cardio fat burn, a 10-15lb ball adds metabolic challenge. Maxing out your weighted ball strength training? A 20lb+ ball provides enough resistance.

Pay Attention to Exercise Type

Exercises relying heavily on balance and coordination are best performed with a lighter 5-10lb ball. Power moves like squats and chest presses allow the use of heavier weighted balls from 15-25lbs.

Start Low and Progress Gradually

Even if you’re already strong and fit, start conservatively with a lightweight ball and work your way up in 2-5lb increments. This ensures proper form and prevents injury.

Test Different Weights

Try a range of weighted ball weights at your local gym or fitness store. Pay attention to the feel and your ability to control each weight smoothly.

Ask Your Fitness Instructor

A certified personal trainer can assess your strength and coordination and provide weighted ball weight recommendations personalized for you.

Listen to Your Body

Select a weight that provides sufficient challenge without compromising proper technique. Scaling back is okay – don’t lift excessively heavy.

The ideal amount of weight for your weighted workout ball depends on your current fitness abilities. But it’s always smart to start low and incrementally increase the weight as your body adapts.

Tips for Using The Right Weighted Ball Weight Safely

Follow these tips to safely choose and use an appropriate weighted ball weight for your needs:

Assess your baseline fitness

Consider your current strength, balance, and coordination levels to select the right starting weight.

Learn proper form

Focus first on proper technique with lighter weights before increasing resistance.

Start low

It’s better to start too light than too heavy. You can always progress to heavier weights.

Work up gradually

Increase ball weight 2-5lbs at a time as abilities improve to continually challenge your body.

Use spotters

Have spotters assist on advanced weighted ball exercises for safety.

Avoid muscle failure

Select a weight you can lift for the prescribed reps without compromising form due to fatigue.

Listen to your body

Reduce weight if exercises cause pain, discomfort, or improper technique.

Choosing the right weighted ball for your needs takes some trial and error. But finding the optimal weight provides results without risking injury.

Can You Adjust The Weight Of Weighted Fitness Balls?

One of the benefits of weighted fitness balls is that some models allow you to customize the internal weight. This enables progressive strength gains by adjusting resistance as your abilities improve. So how do adjustable weighted balls work, and what are the pros and cons?

How Adjustable Weighted Balls Work

Adjustable weighted balls include an inner bladder that can be filled with water or air through a valve. Adding more water makes the ball heavier, while releasing air lightens the internal weight.

The outer shell is made of durable, flexible vinyl or plastic to contain the movable bladder. An inflation needle allows access to the internal air valve stem to add or remove volume.

Advantages of Adjustable Weight

Here are some of the benefits adjustable weighted fitness balls offer compared to fixed-weight balls:

• Gradual progression – Slowly increase weight as you get stronger.
• Long-term value – One ball accommodates beginner to advanced levels.
• Rehabilitation use – Gentle to more challenging weights for recovery.
• Convenience – Change weight as needed rather than owning multiple balls.
• Cost savings – Adjustable balls are more economical long-term.

Disadvantages of Adjustable Weight

Some potential downsides of adjustable weighted balls include:

• More setup time – Adjusting weight takes a few extra minutes.
• Weight fluctuations – Amount can vary if water or air leaks gradually.
• Durability issues – Seams and valves may wear out over time.
• Difficult weight changes – Adding or removing air/water requires a pump or syringe.

Tips for Adjusting Weight Successfully

Follow these tips when using an adjustable weighted fitness ball:

• Read the instructions – Follow provided guidelines for filling ball.
• Use smooth motions – Don’t force valve open or shut to prevent damage.
• Reinforce seal – Ensure valve is fully closed so weight stays stable.
• Mind the flooring – Adding water can get messy, so use appropriate surface.
• Start conservatively – perfect lighter weight form before progressing.
• Write it down – Note ball weight before & after adjusting.

Fixed vs. Adjustable Weight Balls

Both fixed and adjustable weighted balls have pros and cons:

Pros: Maintain precise weight, durable construction, grab-and-go convenience.

Cons: Multiple balls needed for progression, costlier long-term.

Pros: Gradual progression, value, rehab usage, customize weight as needed.

Cons: Setup time, possible durability issues, weight fluctuations.

Make Adjustable Weighted Balls Work For You

Adjustable weighted balls enable custom resistance to match your current fitness abilities. Follow these final tips to use them effectively:

• Start lighter – Perfect form and balance with easier weights first.
• Increase conservatively – Add only 2-5lbs at a time gradually.
• Avoid leaks – Carefully seal valves and inspect for damage regularly.
• Track weight – Write down ball weight before each workout session.
• Listen to your body – Reduce weight if too challenging or causing discomfort.

Adjustable weighted fitness balls provide versatility and progression, but still require smart training for best results and injury prevention.

Where To Buy Quality Weighted Exercise Balls Online

Weighted exercise balls are a unique fitness tool that can boost strength training, cardio, flexibility, balance and more. But with so many weighted ball options online, how do you know which ones offer quality and value for your money? Here are some top weighted ball brands and retailers to buy from online:

Gaiam

Gaiam is one of the most reputable brands when it comes to yoga, Pilates, and fitness accessories. Their weighted exercise balls come in a range of sizes and weights, featuring durable construction and burst-resistant material. Gaiam balls offer excellent quality for both home and commercial use.

Amazon

Amazon carries a massive inventory of weighted balls from various brand names. Look for products with 4+ star reviews from verified buyers. Amazon’s customer rating system helps identify quality weighted exercise balls that will provide a stable workout surface.

Rogue Fitness

Known for tough, high-end fitness gear, Rogue Fitness stocks pro-grade weighted medicine balls and slam balls. Their signature durable shells withstand intense CrossFit-style workouts. Rogue’s weighted balls range from 10-50lbs.

TRX Training

TRX is a leader in suspension training equipment and accessories. They offer weighted exercise balls in vinyl and anti-burst plastic materials. TRX ball weights span from 4-25lbs to suit all skill levels and resistance preferences.

Power Systems

Power Systems provides premium weighted balls built for commercial gyms and fitness studios. Their rubber weighted balls include ergonomic finger grooves for enhanced grip during exercises. Weights range from 4-30lbs.

Domyos

Backed by French sporting goods giant Decathlon, Domyos makes affordable but well-constructed weighted exercise balls. Their Dynair balls feature anti-burst PVC shells and come in weights from 3kg up to 5kg.

Escape Fitness

Escape Fitness weighted fitness balls offer competition-grade quality for CrossFit boxes, gyms, and training facilities. They are made from durable vinyl and come in fixed weight or adjustable resistance options.

SmarterLife

For budget-friendly pricing on quality weighted exercise balls, check out SmarterLife. They offer PVC, burst-resistant balls from 2-25lbs featuring anti-slip outer textures for stability.

What To Look For When Buying Weighted Balls Online

Keep the following factors in mind when selecting weighted exercise balls online:

• Material quality – Durable vinyl or plastic prevent bursting.
• Texture – Non-slip pebble or ridged surfaces provide grip.
• Size options – Diameters should fit your height for ideal stability.
• Weight range – Choose fixed weight or adjustable resistance.
• Carrying handle – Convenient for transport and storage.
• Brand reputation – Established names inspire confidence.
• Customer reviews – 4+ star average indicates quality.
• Price – Expect to pay $30 to $150+ based on features.
• Warranty – At least 30 days to a year reflects durability.

Investing in a quality weighted exercise ball will provide an unstable surface to take your training to new heights. Just be sure to consider your needs and inspect features to get the best weighted ball for your workouts.

Weighted Yoga Balls: A Fun & Effective Exercise Tool

Adding weight to a yoga ball takes your balance, flexibility, and strength training up a notch. Weighted yoga balls provide instability plus extra resistance to increase muscle activation. Here’s why weighted yoga balls are an enjoyable and productive fitness tool.

Enhanced Core Training

The constant adjustments needed to stabilize a weighted yoga ball force your core muscles including abs, back, and hips to work overtime. This leads to greater strength gains and abdominal definition compared to regular yoga balls.

Increased Calorie Burn

Exercises like planks, crunches, and bicycles require more effort with a weighted yoga ball, burning more calories per rep. Using weighted balls during cardio workouts also spikes your heart rate for maximum fat burn.

Full-Body Strength Development

Adding resistance during exercises like squats, lunges, chest flyes, and bicep curls using a weighted yoga ball helps develop greater muscular strength in both the upper and lower body.

Improved Balance & Stability

Controlling the unstable surface of a weighted yoga ball requires exceptional balance and engages stabilizer muscles. This leads to enhanced coordination and body control.

Progressive Resistance Options

Weighted yoga balls allow gradual progression in weight as your fitness level increases. This provides ongoing challenge and muscle gains from beginner to advanced levels.

Low-Impact

The soft, cushioned surface of weighted balls provides a gentle & joint-friendly workout compared to high-impact exercises like running. They are ideal for seniors or those with injuries.

Convenience

Weighted yoga balls are lightweight and portable fitness tools you can use at home, while traveling, or anywhere without the need for extra equipment or machines.

Fun & Engaging

Balancing and stabilizing on a weighted yoga ball keeps your mind engaged along with your muscles. The ability to be creative with routines fights boredom.

Tips For Using Weighted Yoga Balls

Follow these tips to use weighted yoga balls safely and effectively:

• Start with lighter weights like 4-8lbs to allow adaptation.
• Actively engage your core during exercises to protect your back.
• Focus on proper form over speed or reps.
• Increase weight gradually as your fitness level improves.
• Avoid exercises that cause pain or discomfort.
• Use walls or chairs for support at first if needed.
• Be patient – balance and control take practice.

Weighted yoga balls combine the flexibility and stabilizing benefits of yoga balls with extra resistance to sculpt, strengthen, and challenge your entire body. Embrace the fun instability to take your training up a notch!