With timeless promises of a total-body work-out, weighted exercise ball have constantly stayed in the limelight of improving one’s physique and maintaining health. The rising level of work-related stress and other factors that pose man’s health at risk made more individuals become conscious about physical fitness and have diverted their attention to products that help promote relaxation and wellness.
In the past, sand-filled bladders were used to arrive to such strength and stamina training for wrestlers. It was from there that the concept of a weighted exercise ball was conceived. Also known as the medicine ball, the weighted exercise ball heavies at 2 to 25 pounds (0.91 to 11.34 kilograms) which is just the right amount of weight needed to promote strength without placing the body’s dynamics in jeopardy. With the help of routines that are made specific for each kind of weighted exercise ball, individuals can choose from using it for sculpting the body to get a perfect shape (whether it may be by burning the excess fats or maximizing the winning potentials of muscles).
Weighted Exercise Ball Exercise
Weighted exercise ball are usually utilized by athletes to build muscles and gain power. But its use are not only limited to these kind of people. Whether you are exercising in the comfort of your own home, you can still achieve that awesome body given that you practice the proper techniques combined with the best workout. Below are some of the exercises using weighted fitness ball:
- Overhead Lateral Flexion
- Kneel to push-up
- Squats to One Leg Squats
- Lunges
- Push-ups
But if you’re up for some serious body building for sports, you can opt for this intensive workout using the weighted exercise ball. Coach for strength and conditioning from North Carolina University, Jonas Sahratian, invented a workout that guarantees a solid body that’s best for a quality sports performance using the weighted exercise ball. He calls it the Med ball 400. Using the medicine ball, the person does 400 repetitions to complete the routine. It can be done anytime, anywhere as long as you have the right weighted exercise ball and warm-ups to start your routine. But for the average, Sahratian suggests that one starts with Med ball 200.
Med Ball Weighted Exercise Ball
Med ball 200 is composed of ten exercises. Each exercise should be done in 20 successions without resting. The routine has lined up the exercises and it should be strictly followed in the order given:
- Big Circles
- Wood chopper
- Standing Russian Twist
- Squat to press
- Medicine Ball sit-up
- Rocky Solo
- Toe Touch
- 45-degree twist
- Suitcase crunch
- Diagonal Crunch
Seems that the routine is quite easy to do? But Med ball 200 is suited to be performed after a regular work-out. So imagine how tired you’d be by that time. And on top of it, the routine requires you to move continuously without rest. Well, sadism aside, one is allowed to have a 60-90 seconds break in between circuits.
The cliché “No pain, no gain” is true to its form with this type of work-out. A weighted exercise ball may appear mere looking at first glance but once you’ve tried it, there’s nothing like it for a full-blast body workout that’ll not only boost your ego and physique but most importantly keep you fit and healthy!