Danskin Weighted Ball Exercises

Reviewed by Tamsen Butler
Tamsen Butler Tamsen Butler

Tamsen is a group fitness instructor licensed through AFAA and a certified personal trainer through NCEP. She also holds an ISSA Fitness Nutrition Specialist certification.

Woman holding two small weighted balls

Working out with a weighted ball can provide benefits for all levels of exercisers. While most weighted balls are helpful workout tools, Danskin weighted balls are softer and more flexible than traditional weighted balls.

What Is a Danskin Weighted Ball?

The company's weighted ball is similar to a medicine ball, or a weighted ball approximately 14-inches in diameter. Danskin weighted balls are suitable for exercisers of all levels and ability. Unlike traditional medicine balls, which have a heavy, firm outer covering similar to the feel of a basketball, Danskin balls are soft. This gives a few benefits over traditional balls including:

  • The ability to throw the ball to the ground without fear of it bouncing or rolling away
  • The ability to gain more stability while holding the ball
  • The ability to grasp the ball more firmly for overhead exercises
  • Soft weighted balls are less likely to cause injury if dropped onto the exerciser
  • These balls may be easier to handle for those who have never used a medicine ball before

Benefits of Using a Weighted Ball

Weighted balls originally got their start in sports medicine, helping to rehabilitate injured athletes. Now, medicine balls can be found in most gyms for their other benefits including:

  • Targeting the core
  • Improving joint integrity
  • Improving explosive movements
  • Grip strength is challenged by holding the ball

Medicine balls can be used to target several areas of the body including the shoulders, arms, core and back.

Exercises to Try With the Danskin Weighted Ball

Any traditional medicine ball or weighted ball workout can be done with a Danskin weighted ball. Additionally, there are several other exercises that can only be done with the softer ball. Select a ball that is heavy enough to give you a good resistance workout, but not so heavy you risk dropping it or letting it get away from you. You may need different weighted balls for different exercises depending on your fitness level.

Sideways Throw Down

This move is also known as a "chop" exercise.

  1. Stand with your feet shoulder-width apart, facing forward.
  2. Hold the ball in both hands, raising it up above your head.
  3. Twist your upper body slightly to the right so you are now holding the ball above your right shoulder. Keep your feet facing forward.
  4. Twist to the left as you pull the ball down and across your body, throwing the ball to the floor beside your left foot.
  5. Repeat on the opposite side.

Hamstring Curl

Strong hamstrings are particularly important for walkers, runners, and joggers.

  1. Place the ball on the floor and lay down on your stomach in front of it so the ball is positioned between your feet and ankles.
  2. Grip the ball between your ankles and curl your knees, pulling the ball upward toward your bottom.
  3. Pause and release, then repeat.

Seated Ab Twist

The slower you do this exercise, the more it challenges your core strength.

  1. Sit on the floor with the ball in both hands.
  2. Rock back onto your tailbone, lifting your legs slightly off the floor with your knees bent for balance.
  3. Contract your abdominal muscles as you lean back to hold you in place.
  4. Twist from side to side, gently lowering the ball at the end of each twist to touch the floor before raising it and twisting to the other side.
  5. The exercise can be performed with feet on the ground at first; as you become stronger, try it with your feet lifted.
Danskin weighted toning ball
Danskin Weighted Toning Ball

Ball Squats

Squats are an excellent exercise; adding the weight of the ball forces your body to stabilize.

  1. Stand with your feet shoulder width apart and the ball in both hands.
  2. Lower yourself into a squat position as if you were sitting backwards into a chair.
  3. As you rise up from the squat, raise the ball out in front of you to shoulder height.
  4. Release the ball down as you sink back into the squat.

Total Body Conditioning

Like any weighted ball, a Danskin ball can help give you a total body workout. If you've tried medicine balls in the past but had difficulty with them, or if you've never worked out with a weighted ball before, give a Danskin ball a try.

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Danskin Weighted Ball Exercises