A Danskin weighted ball is a medicine ball. Sometimes they are referred to as soft medicine balls because they do not have a hard surface like most medicine balls, or like a basketball, for example. Many of the exercises you do with medicine balls are also done with Danskin weighted balls. Danskin balls are better for some exercises though. For example, you can throw a Danskin ball at the floor during a wood chop exercise without it bouncing somewhere and possibly hitting a person or thing.
Weighted Ball Wood Chop
The weighted ball wood chop targets the muscles of your abdomen, but it also works your shoulders, glutes and legs. You can use a regular medicine ball for this exercise, but the Danskin weighted ball is ideal because you can throw it to the floor. This allows for a greater range of motion and more force production from your muscles to throw the ball.
Assume the starting position by standing up tall with your feet hip-width apart. Place your feet either parallel to each other, or step one foot forward approximately the distance of the length of one of your feet. Hold the ball between your palms with your arms straight in front of your body. Raise the ball to the side of your body above your right shoulder. Raise the ball on the same side that your foot is forward, in the beginning, starting with the right side. Then, bring the ball down and across your body toward your opposite hip. Continuing twisting your body and throw the ball to the ground. The ball should land to the outside of your foot, in this case your left foot since you began with the ball above your right shoulder. Repeat the exercise on the opposite side.
Seated Ball Chest Press
Another benefit of a Danskin weighted ball versus a hard medicine ball or even a dumbbell is that if you drop a soft Danskin ball on yourself, it won't hurt as much. This may be particularly appealing to older adults or anyone with conditions affecting their hands' ability to hold onto a weight consistently. The seated ball chest press exercise uses a ball to strengthen your chest, arms and shoulders. Unlike a standard chest press you would do with the weight over your chest where it could fall on your throat or face, this exercise has the ball extended over your legs.
Begin by sitting in a chair with your knees bent and your feet on the floor. Start with the ball close to your chest, with your elbows bent. Then, press the ball forward and straighten your arms. Keep your arms at chest level. Bend the arms again to complete one chest press. You may also do this exercise sitting on a stability ball to add more challenge to your core muscles.
Overhead Arm Extensions
The overhead arm extensions targets your arm, particularly the tricep muscles. The exercise may be done standing, seated in a chair or seated on a stability ball. Standing on one leg to do the exercise is the best way to work your core and improve your balance while toning the arms.
Begin seated or standing with your feet hip-width apart and parallel to each other. Hold the ball between your palms and place the ball behind your head with your elbows bent. Your neck should not need to tilt forward to make room for the ball. Point your elbows toward the ceiling. Once you are in the starting position, straighten your arms and raise the ball overhead. Only the elbow joints should move during this exercise. Lower the ball back behind your head to complete an overhead arm extension.
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