The Power Strap Ball by Power Systems is a conventional medicine ball with two hook-and-loop straps. The ball is made of synthetic rubber, so it bounces. The removable straps make holding onto the ball easier for elderly or rehab clients. The Power Strap Ball comes in 2 , 4 , 6 , 8 , 10 or 12 lb. versions. The 2 and 4 lb. versions measure 8 inches in diameter. All other weights measure 9 inches.
Wall Chop
The Power Strap Ball's strap allows you to turn it into a makeshift Tornado Ball. Doing wall chops will work your entire core along with your back, chest, shoulders and arms. This is an advanced exercise---don't tackle it if you're injured. Loop a 4- to 6-foot. cord through the strap and girth-hitch it in place. Grip the cord in both hands near the free ends. Stand in a slight squat, just in front of a solid wall that can absorb the ball's impact. Squeeze your core muscles tight to protect your spine as you swing the ball to your left, arms slightly bent. As soon as the ball hits the wall, whip it horizontally in front of you so it hits the wall to your right. Continue alternating back and forth as quickly as possible. Work up to doing 10 impacts, five on each side, in 10 seconds.
Hip Extensions
The Power Strap Ball's hook-and-loop attachment lets you turn it into a makeshift ankle weight. This version of hip extensions work your quads, hamstrings and glutes. Kneel on your hands and knees. Slip your left ankle through one of the loops on the ball. Squeeze your abs to keep your spine stable as you extend your left leg straight behind you, level with your spine. Return to the start position, but don't let your left knee touch down on the floor. Repeat until you've completed a full set, then switch to the other side.
Diagonal Balance
Power Systems recommends a diagonal balance exercise that works every major muscle group in your body. This is a particularly effective core challenge for beginners, and may also help you build balance and stability if you're concerned about falling. Slip your left hand through one of the strap loops and tighten it so you can hold the ball in your cupped hand. Stand square. Extend your left arm straight out to the side, then bend your elbow up 90 degrees. Lift your left foot slightly off the floor, placing all your weight on your right foot. Squeeze your abs and hinge forward from the hips, letting your right knee bend slightly. Tap the ball on the ground just in front of your right foot. Return to the start position. Complete a full set before switching sides.
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