To get the best results from your workout, it is necessary to change up your routine from time to time. Doing the same exercises the same way over and over leads to the body becoming accustomed to the routine, and you may no longer get results. Using a weighted ball, such as those from Harbinger, a fitness equipment company based in Napa, California, can add variety to the workout and add resistance to exercises that are already part of your routine.
Biceps Curl
The Harbinger weighted ball can be used to do a biceps curl, and it provides a different workout than doing curls with dumbbells, the Harbinger website states. Stand or sit up straight and place your hand securely in the strap so the ball does not slide. Let the ball just rest in the hands, tighten the biceps muscle in the top front of the arm and squeeze the ball up to the shoulder. Lower your arm down slowly and repeat for eight to 12 repetitions, then switch sides. You can complete sets with this exercise to fully tone the arms; try one set straight ahead, one set with the arm turned in and one with the arm turned out. The benefit of the ball derives from its the strap. Your hand can remain flat, which takes the wrist out of the exercise. When using dumbbells, it is common to curl the wrist when lifting, which does not isolate the biceps as effectively.
Triceps Extension
To work the triceps or back upper part of the arm, keep the weighted ball strapped securely to the hand. Tuck your elbow into your waist, turn your palm toward the body and lean slightly forward at the waist. Without swinging your arm, extend it straight out behind you, keeping your elbow in contact with the body. Straighten your elbow but do not lock it. Bring the hand back forward while keeping your elbow in. The primary motion in this exercise is to straighten and bend your elbow without swinging the arm. Go for eight to 12 repetitions on each side and do up to three sets. A harder version is to lift the arm up overhead and have the palm face in. Do the same motion of just bending and straightening your elbow and work on keeping your elbow as close to your head as possible.
Leg Curls
The Harbinger weighted ball can used to effectively isolate and strengthen the legs, such as when doing a leg curl, according to the Olympia Sports website. The leg curl exercise targets the hamstring muscles on the back top of the thigh. Step on the ball with one foot and secure the strap around the foot. Lie on your stomach and tighten the abdominal and buttocks muscles to protect your back. Keeping your upper thigh on the floor, curl your foot to the buttocks as far as possible without hurting your knee. Lower back down slowly. Go for eight to 12 repetitions on each side and do up to three sets. This exercise can also be done standing while holding onto to chair or counter for support to work the muscle from a different angle.
Leg Extensions
The leg extension exercise works the front top of the thigh or quadriceps muscle. Keep the ball strapped to your foot and sit up straight in a chair. Tighten the muscles in the thigh and extend your leg straight out to the front at about hip height. Try to straighten your knee all the way but do not lock it. Then lower slowly down. Go for eight to 12 repetitions on each side and do up to three sets. Try varying the sets by doing one set with your toes pointing straight forward, one set with your toes turned in and another set with your toes turned out, as each targets the muscle from a different angle.
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