No products in the cart.
Which Exercise Ball Should I Use?
Cardio | July 12, 2021
Want to incorporate exercise balls into your workout but not sure how or which ball to use? Exercise balls can be used in a variety of exercises to improve grip strength, burn calories and provide a full body workout. The exercise ball you choose to work with will depend on the desired intensity of your workout and which muscle group you aim to target. The incorporation of exercise balls into your training can offer various long-term benefits such as greater muscle mass, cardiovascular training and improved hand eye coordination. If you’re unsure what weight is appropriate for your level, keep in mind, you want the weight to be challenging but not near impossible to work with.
Medicine Ball
A medicine ball is a versatile exercise ball that can be incorporated into numerous free weight workouts and assist with functional training. If you’re someone who works out with a friend, then a medicine ball offers fun partner-based exercises. Including medicine balls into your training can offer numerous fitness benefits such as enhancing strength training and improving overall posture and balance. Medicine Balls are structured with a smaller diameter and rubber shell, made for durability and grip. The even weight distribution of medicine balls makes it easier to catch and throw, however we don’t recommend medicine balls for impact-based throwing or slamming workouts.
Recommended Workouts:
Single-leg Squat: in a standing position hold the medicine ball to your chest, lift one foot off the ground and extend it forward then lower your body into a squat. Switch legs and repeat.
Russian twists: begin in a seated position with knees bent, feet off the floor and hold the medicine ball to your chest. Twist the ball to your left hip bone, then twist to the right making sure to keep your body centered.
Single arm push-ups: start in a plank position with the medicine ball under one hand, then complete a push up by bending your arms to lower your body. Remember, to keep your back straight and head aligned with your spine.
Slam Ball
If you are looking for a higher intensity workout in comparison to the medicine ball, then the slam ball will challenge you to take on tougher and more explosive exercises. Slam balls, also known as dead balls, are a great means to increase muscular power and are associated with benefits such as increased muscle density, higher aerobic capacity and higher athletic performance. The slam ball is structured to withstand strong pounding and designed with a rubber textured surface for increased grip. For users wanting to work with heavier balls the slam ball offers a larger weight range of up to approximately 30kg. Most slam balls are structured with iron fillings or sand, which cause an imbalanced weight distribution, making it difficult to complete workouts you would generally undertake with a medicine ball.
Recommended Workouts:
Ball Slam: this exercise consists of lifting the ball over your head and aggressively throwing the ball towards the ground as you squat.
Squat Throw: for this exercise hold the ball to your chest while you perform a squat, then throw the ball directly in front of you as you come up from the squat.
Wall Ball
Do you want to boost your power, utilize every muscle in your body, or simply throw a ball at a wall? Then you should incorporate a wall ball into your cardio and CrossFit training. Wall ball workouts accelerate your heart rate, making it great for burning calories and improving your cardiorespiratory fitness. In comparison to the medicine and slam ball, the wall ball is designed with a soft casting PU leather which offers more grip when your hands get sweaty and allows the ball to be dropped without damage. All wall balls are 35cm in diameter, meaning you can maintain a consistent grip across different weights.
Recommended Workouts:
Wall Ball Squat: this exercise requires you to perform a squat then utilize your lower body to push up and follow through with a powerful overhead throw against a wall.
Forward underhand toss: for this workout hold the ball between your legs whilst in a wide squat position, then push up with an underhand toss towards the wall.
Summary
Incorporating exercise ball training into your workout can offer various fitness benefits and spice up your workout routine if you tend to stick with machines. There are a variety of exercise balls on offer including the wall ball, medicine ball and slam ball which all offer a full body workout. You’ll never be bored with the endless workout possibilities that can be performed to suit everyone's fitness goals.
Shop our Weighted Balls Collection here
Latest Posts
Cardio | June 22, 2026
EOFY Home Gym Upgrade Guide: Where to Invest in Treadmills, Bikes & Strength EquipmentThe end of financial year is coming up, which we believe is one of the best times to evaluate your long-term fitness...
Read more
Cardio | June 09, 2026
Low-Impact Cardio Machines for Home: Best Options for Joint-Friendly WorkoutsAre you someone who's avoided running because you're worried about your knees? Maybe you've taken a break from cardi...
Read more
gift | May 05, 2026
Mother’s Day Gift Ideas 2026This year, get your Mum a gift that's functional and life-enhancing. If you've got a Mum who likes early morning jog...
Read more
Training | May 01, 2026
Lifespan Fitness Customer Transformations: Bec ChristensenFor most people, a fitness journey starts with a simple goal. For Bec Christensen, her initial drive to get her fitn...
Read more
Exercise | April 24, 2026
How to Stay Consistent with Home Workouts Over Long Weekends & HolidaysMost people will say that they lose motivation over long weekends, but that's rarely the real issue. What actually d...
Read more
Cardio | April 15, 2026
Treadmill vs Exercise Bike vs Cross Trainer: Which Is Best for Your Home?Treadmills. Exercise Bikes. Cross Trainers. These are the big 3 when it comes to home cardio equipment. While most o...
Read more
Treadmill | April 02, 2026
Scott Clark’s 24-Hour Marathon JourneyOn the morning of 15th March, a battered Scotty Clark was lowered into an ice bath, feeling the cool sting calm his ...
Read more
Training | March 10, 2026
Meet the Man Who’s Running for 24-Hours StraightThis former AFL sports trainer is taking ultra-marathons to another level with his 24-hour treadmill challenge.
Read more
Ice baths | February 20, 2026
A Cold Plunge to HealthIn 2002, British long-distance runner Paula Radcliffe won the 10,000m gold medal at the European Athletics Champions...
Read more
Cardio | February 06, 2026
Effects of Exercise on Mental HealthDid you know that regular physical exercise can actually increase the volume of parts of your brain? Namely, the par...
Read more
Cardio | January 12, 2026
Belt Slipping: Cause and CureBelt slipping is what happens when the belt moves out of sync with the treadmill motor and rollers. This can happen ...
Read more
gift | December 19, 2025
Christmas Gifts for Gym Lovers: The Ultimate Holiday Fitness Gift GuideDo you have someone in your life who's a meal-prepping, gym-obsessed, endorphin-chasing fitness junkie? Then you hav...
Read more
Cardio | December 08, 2025
12 Days of Christmas Fitness: Unwrap Your Best Self with These Holiday WorkoutsThe 12 Days of Christmas Fitness is a simple, engaging way to stay motivated during the holidays. Each day introduce...
Read more
November 06, 2025
Your Questions Answered: Our Most Common Service & Product QueriesEvery day, we hear so many interesting and unexpected questions from customers in-store, online and over the phone. ...
Read more
November 05, 2025
Kettlebells vs Dumbbells - Which is Best for You?They may look the same (and have very similar names), but dumbbells and kettlebells can create very different workou...
Read more
October 20, 2025
The Different Types of Weight Plate (and How to Tell them Apart)If you're at all serious about building a solid home fitness setup, you can't skip on weight plates. They have a spe...
Read more
Exercise | October 02, 2025
Gym Rubber Flooring: How Good Is It for Home GymsTo build the home gym of your dreams, you've got to start from the ground up. Gym flooring often gets overlooked, as...
Read more
Treadmill | September 22, 2025
Lifespan Fitness WalkingPad M2 Featured on SunriseOur WalkingPad M2 treadmill was recently featured on Sunrise, where wellness expert Lizzie Williamson showed just h...
Read more
pilates | September 12, 2025
Lifespan Fitness Contour Pilates Reformers Featured on The BlockWeek 6 of The Block saw police-officer duo Britt & Taz take a bold leap: transforming their rumpus room into a P...
Read more
pilates | September 05, 2025
The Ultimate Guide to Reformer PilatesYou’ve probably heard all the buzz around Reformer Pilates. Post-COVID has seen a huge surge in interest in this near...
Read more
Subscribe to our Newsletter
Join our subscribers list to get the latest news, updates and special offers delivered directly in your inbox.
Connect with us
