An Aeromat weight ball is a functional training tool made of hard rubber. According to Cedric X. Bryant, chief science officer of the American Council on Exercise, "the primary goal of functional training is to transfer the improvements in strength achieved in one movement to enhancing the performance of another movement." Simply put, this type of training zeros in on movements instead of isolating individual muscles. The Aeromat ball works effectively with these types of exercises.
Swings
Aeromat weight balls vary in weight, depending on the type. A grip weight ball ranges from 4 to 20 pounds and has a curved handle attached to the top that you can easily slide your hands through. A swing is a core exercise performed from a standing position with your feet spaced slightly wider than shoulder-width apart. Begin by placing the ball on the floor about an arm's length in front of you. Keeping your back straight, bend forward at the hips, grasp the handle with both hands and lift it off the floor. As you do this, swing it back between your legs, then pop your hips forward as you swing it out in front of your body. Try to get it to about chest height. When you do this, squeeze your abs, glutes and quadriceps forcefully. Swing the ball back between your legs and continue to swing it back and forth.
Russian Twist
A Russian twist works the entire abdominal area from a seated position. This exercise can be done with a soft Aeromat ball. To begin, sit on the floor with your knees bent and feet in front of you. While gripping the ball with both hands, lean back until your back is about 45 degrees to the floor. Keeping your back straight and abs tight, rotate your torso from side to side in a steady motion. Each time you twist to your side, move the ball outside your hip. You also have the option of using the Pilates weight ball, which comes equipped with an adjustable nylon handle. This ball is made of hard rubber.
Lying Oblique Leg Raises
A lying oblique leg raise targets the obliques as well as the hips. This exercise is performed from a side-lying position on the floor with your legs stacked on top of each other. By suing the Pilates ball, you can increase the resistance. Begin on your left side and weave your right foot through the handle of the ball so it is just above your ankle. After placing your right hand on the side of your head, simultaneously lift your torso laterally and right leg. Squeeze your obliques forcefully for a second, lower yourself and repeat. After doing a set, switch sides.
Squat with Triceps Extension
A squat with triceps extension works the back of the upper arms, glutes and thighs at the same time. To begin, hold one weight ball in each hand and stand with your feet about hip-width apart. Bend forward at the hips, raise your arms in the air to your sides and bend your elbows so your hands are hanging straight down. Your upper arms should be parallel to the floor at this point. Slowly lower yourself by bending your knees and simultaneously push the balls back behind your body. Once your elbows are just short of locking out, stand back up and lower the balls back to your sides. Hold for a second and repeat the sequence for a series of repetitions.
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