The Danskin weighted ball is the Danskin version of what is popularly known as a medicine ball. It comes in a variety of different weights, starting at 6 lbs., and can be used just as you would use a regular medicine ball. The Danskin weighted ball is a versatile piece of equipment that you can use at the health club, at the office or in your home gym to get an all-over strengthening and toning workout.
Weighted Ball Squats
This exercise takes a traditional squat and combines it with an arm raise for a great lower and upper body workout at the same time.
Stand with your feet hip-distance apart and your toes turned slightly out. Hold the medicine ball in both hands and let your arms be relaxed in front of your hips. Begin to bend your knees and push your hips back and down into a squat. Keep your knees tracking right over your toes and lower your hips to the same height as your knees. As you are squatting down, raise your arms with the Danskin weighted ball straight out in front of you to shoulder height. To come up, straighten through your hips and knees as you lower the ball back down to your hips. Do 10 to 20 repetitions.
Russian Twist
The Russian Twist is an exercise that strengthens and tones your abdominal muscles and obliques -- the muscles along the sides of your abdomen.
Sit on the floor with your knees bent and feet flat on the ground. Hold the ball in both hands and extend your arms out in front of you. Lean your torso back to about 45 degrees and contract your abdominal muscles while straightening your back. You can keep your feet on the floor or lift them up for a little added challenge. Rotate your torso and your arms to the left, bringing the Danskin weighted ball down to touch the floor beside your left hip. Now rotate your torso and arms around to the right side, bringing the ball down to touch the floor beside your right hip. Perform 20 repetitions--10 on each side. Keep your arms as straight as you can throughout the exercise.
Weighted Ball Toss
This exercise builds strength and power in your arms and tones the muscles of your chest. It's best to do this on an exterior wall, as it might damage the finish on a painted interior wall.
Stand about four or five feet from a wall and hold the Danskin weighted ball in both hands in front of your chest. With all the force you can generate, press the ball away from your chest, releasing it at the last moment so that it slams into the wall. Catch it as it bounces off the wall and immediately bring it back in front of your chest. Perform 30 repetitions with as much force as you can.
Wood Chop
This exercise strengthens your entire core -- the muscles of your abdomen and back. It's a great exercise to strengthen your golf swing.
Stand with your feet hip-distance apart holding a Danskin weighted ball in front of you with outstretched arms. Bring the ball down toward your right foot, pivoting on your feet and rotating your torso slightly to the right, as if you were setting up a golf swing. Making a wide arc with the ball, bring it up and around to the left side above your shoulder, pivoting on your feet and rotating your torso to the left. Use your abdominal muscles to power the rotation. Perform 10 repetitions, then switch directions, starting low on the left and ending high on the right.
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