10 Fun and Effective Weighted Exercise Ball Workouts You Can Do at Home

10 Fun and Effective Weighted Exercise Ball Workouts You Can Do at Home

Looking for a fun way to boost your at-home workouts? Meet the weighted exercise ball—a deceptively simple fitness tool that delivers big results. Whether you're aiming to torch calories, build lean strength, or target your core, this compact powerhouse offers something for everyone. Versatile, portable, and perfect for small home gyms, weighted exercise balls let you work your chest, back, legs, and abs—all in creative, fun ways.

You don’t need a pricey gym membership or bulky machines to get strong. These 10 easy-to-learn, effective exercises will keep your workouts fresh, functional, and enjoyable. With a weighted exercise ball, you’ll stay motivated, gain balance and coordination, and enjoy every rep.

Why Train With a Weighted Exercise Ball?

Weighted exercise balls are compact yet powerful. They help you build strength, balance, and coordination while giving your body a complete workout. Because they’re versatile, you can use them for explosive cardio drills, controlled toning exercises, or even low-impact movements that protect your joints.

Best of all, weighted balls are affordable, portable, and space-saving. You can train in your living room, garage, or even outdoors without taking up much space.

10 Weighted Exercise Ball Workouts for Every Fitness Level

1. Weighted Ball Squats

Hold the ball at chest height and squat down as if sitting in a chair. Push back up through your heels. This move strengthens your legs, glutes, and core while improving balance.

2. Overhead Ball Press

Raise the ball overhead with both arms. Press upward, then slowly lower back down. Perfect for targeting shoulders, arms, and upper back.

3. Russian Twists

Sit on the floor with knees bent. Hold the ball at chest level, lean back slightly, and twist side to side, tapping the ball on the ground. This move fires up your abs and obliques.

4. Ball Slams

Lift the ball overhead and slam it down with controlled force. A fantastic full-body move that combines cardio and strength.

5. Weighted Ball Lunges

Hold the ball at chest level and step into a lunge. Return to standing, then switch sides. Builds lower-body strength and improves balance.

6. Chest Press with Ball

Lie on your back with knees bent. Hold the ball above your chest, then press upward and lower slowly. Great for chest, shoulders, and arms.

7. Weighted Ball Deadlifts

Hold the ball in front of your thighs. Hinge at the hips, lowering the ball to shin level, then return to standing. Targets hamstrings, glutes, and lower back.

8. Side-to-Side Ball Rolls

From a plank or kneeling position, place both hands on the ball and roll it side to side. Works your abs, arms, and stabilizers.

9. Wall Sit with Weighted Ball Hold

Lean against a wall with knees at 90 degrees. Hold the ball at chest or overhead position. Builds leg endurance and core strength.

10. Plank with Weighted Ball Pull-Throughs

Start in plank position with the ball to one side. Use the opposite hand to pull the ball across your body. A killer move for your core and shoulders.

Pro Tip: For all these workouts, keep movements controlled and focus on form to get the best results
Ready to upgrade your workouts? Try the Multipurpose Weighted Medicine Ball—durable, versatile, and perfect for all fitness levels.

Tips for Safe and Effective Training

• Start Light & Progress Gradually: Begin with a lighter weight until you master form.
• Focus on Form: Controlled movements give better results than rushing.
• Stay Consistent: 15–30 minutes, 3–4 times per week will bring visible progress.
• Balance Work & Rest: Allow muscles to recover between sessions.

How to Choose the Right Weighted Exercise Ball

• Beginners: 4–6 lbs for learning moves.
• Intermediate: 8–12 lbs for added resistance.
• Advanced: 14–20 lbs for explosive training.
• Grip and Size: Choose a textured ball for control and the right size for comfort.

Final Thoughts

Weighted exercise balls are fun, functional, and effective for full-body training. They challenge multiple muscle groups, elevate your heart rate, and make workouts engaging.

If you want to add variety to your routine, burn calories, and get stronger without a gym, this tool is a must-have.

Grab the Multipurpose Weighted Medicine Ball today and start transforming your home workouts.