A weight ball is more commonly known as a weighted fitness ball or a soft medicine ball. Unlike a solid, inflated medicine ball a weight ball has a soft vinyl covering. Valeo is a company that makes 10-pound weight balls and also ones that come in different weights. You can use a Valeo weight ball to do any exercises designed for weight balls and most exercises for hard medicine balls.
Chest Pass with a Partner
The chest pass exercise uses the muscles of the chest, arms and shoulders. When this exercise is performed with a medicine ball, the ball can be thrown against a wall so it will bounce back to you. A weight ball won't bounce off the ball, however. You can still throw the weight ball against a wall but you will have to walk over to get it between reps. The chest pass with a partner is performed by holding a weight ball in front of your chest with your elbows bent. You start with your feet together. Then, step one foot forward and throw the ball to a partner by straightening your arms like you would pass a basketball. Have your partner pass the ball back to you and step back so your feet are again side-by-side.
Med Ball Toss and Crunch
The ball toss and crunch exercise works the muscles of your back and shoulders while also training your core as you lie on a stability ball. The stability ball challenges your core muscles so you can hit several muscle groups in one exercise. Begin sitting on the stability ball with your feet on the floor. Hold a weight ball between your hands. Then, walk forward and lean back until the stability ball is under your back, your torso is parallel to the floor and your knees are in line with your heels. The arms are positioned straight in line with your torso and head. This is your starting position. From there, crunch up to a seated position and throw the ball. Make an overhead toss like a soccer throw by bringing your arms straight over and above your head. Let the ball go when your arms are slightly in front of your head and let your arms drop to the sides of your body after you toss the ball. Have a partner catch the ball and throw it back to you or throw the weight ball into the ground and get up to retrieve the ball.
Squat with Weight Ball
The squat exercise works the muscles of your legs and glutes. The weight ball adds 10 pounds to further work your muscles above that of lifting the weight of your body. To perform the squat with weight ball exercise, stand with your feet hip to shoulder width apart. Position your feet to point straight forwards. Hold the ball between your hands in front of your body. Then, bend your knees and shift your hips back as if reaching for a chair behind you. Lean forward slightly from your hips. Squat down until your quads are parallel to the floor. Stand back up to complete the exercise.
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