A weighted water ball is featured in a workout kit marketed by the well-known television program "The Biggest Loser." Using weighted balls in your exercise routine effectively tones the core, enhances balance and increases upper body strength. Beginners and the elderly often use specially designed weighted water balls in lieu of a medicine ball for certain exercises.
Features
This ball is made of pliable plastic that can be filled with water until it is about the size of a basketball. Depending on how much you fill the ball, it weighs between four and six pounds. Other manufactures offer balls that can be partially filled to weigh between ¾ of a pound and 4 lbs. or alternatively be filled with sand to go up to a weight of 8 lbs.
Function
A weighted water ball can be used in many exercises much as you would use a medicine ball. Hold the ball overhead to perform triceps extensions. Lay on your back and press the ball up and down to perform chest presses. Strengthen the shoulders with the ball by holding it to perform front arm raises and shoulder presses. The medicine-sized weighted ball works in many core-strengthening exercises as well, like the torso twist or wood chop. The give provided by the water filling allows you to squeeze the ball between the legs to improve form and intensity in crunches and leg raises.
Benefits
A water-filled ball is easily collapsed and stored, unlike regular medicine balls, which take up a lot of storage space. The unfilled ball fits into a suitcase for travel, so you can work out while on the road. The ball's smooth surface is softer on the hands than a rough medicine ball as well. The squishiness of the ball can help with grip strengthening and may be preferable to the elderly or others with arthritis.
Caution
The ball can be challenging to fill and must be used with caution---too much pressure or a sharp object may cause it to burst. Many medicine ball exercises that involve tossing are inappropriate with the weighted water ball because it is too slick to grip during a catch.
Other Types of Water Balls
Experienced lifters, strong man competitors and cross-fit enthusiasts fill a stability ball--the type usually inflated with air to 55 or 65 cm--with water to create an intense strength training challenge. The water-filled stability ball can be hauled, like a sandbag, or lifted up and down off a raised platform to increase overall stamina and total body strength. Using a stability ball in this manner offers an intense functional routine to exercisers looking for a new challenge and improves their grip strength. If you decide to try filling a stability ball with water for an intense routine, be sure to choose an anti-burst model.
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