Exercise! - Anyone used 5 lb weighted medicine ball?

09-23-2009, 08:44 AM
Has anyone used on an on-going basis the small 5 lb weigthed medicine ball. If so can you please tell me if you felt it made a difference in the way your arms looked? Not interested in the dumb bell free weights--just the small 5 lb. exercise ball. Thanks:?:


09-23-2009, 11:33 AM
Losing weight and gaining muscle is primarily a function of diet with a combination of progressive resistance. 5lbs might be heavy for you for two weeks, but after that, you will need to add resistance. I do not think that using just a 5lb medicine ball will produce any results.

Is there a reason you do not want to use anything else?

09-23-2009, 11:30 PM

I saw a personal trainer on TV this week using the small weighted ball in various ways and the trainer seemed to very positive about the workout by using a series of quick repetitions. He mention throwing the ball quickly up and down in the air for toning arms and incorporating side to side motions for stomach and waist. He also showed a client sitting on the floor and doing leg raises while shifting the wighted ball quickly under and over legs in a figure 8 motion. I thought this ball might be a good small item to keep at my desk in my office to use several times throughout the day. While I know any exercise is better than doing nothing at all, if people do not have much success with this weighted ball I really don't want to waste my time or money.

Pros or cons would be nice to hear. :?:



09-24-2009, 01:44 PM
In gym class we played with the weighted medicine balls one day. It was really fun, especially if you have another person you can toss the ball back and forth and do other strength exercises.
I think they have them in the 3, 5 and 8 pounds because those are the ones we had.
There was a workout routine using them in Fitness Magazine a month or so ago. I can't remember all of the exercises but you can use them for squats just like a dumbbell...

09-24-2009, 04:43 PM
I have been doing a program by Ralph Hennig called Four Way Burn and it utilizes a 4lb medicine ball.
I have noticed positive changes in my shoulders and I really like the workout.
It's very good for flexibility.
You do alot of pushing the ball away from you (from you chest) and lifting overhead.
I've been doing the workouts at least once usually twice per week for over a month and I still feel a little sore in my shoulders the next day, so I do feel that it's working my muscles, even if it does only weigh 4 lbs.

So, I'd say go for it :)
It is fun too!

09-24-2009, 10:02 PM
Thanks for sharing I was hoping to find something positive with the ball, I will see if I can find the book you mentioned.


09-24-2009, 11:36 PM
You can get his book cheap at Hamiltonbook.com (5.95)

But, I use the dvd more than the book. It can be found at performanceball.com.
I bought the ball, book, and dvd combo set.

Oh, and I misspelled his first name, it's Ralf Hennig.

There's also a dvd by Michael Carson that uses a smaller ball that I've been tempted to get, but I haven't yet.
You can see a video clip here:

09-25-2009, 08:22 PM
Thanks ddc for the additional info. cj

09-25-2009, 09:57 PM
they are great for ab work outs. tossing it to a partner in between sit ups. i've done it a few times and my abs burn for a week after that.