Google+

Exercise Ball Bounce


Starting Position
  • Check your exercise ball well for any weakness in the rubber before beginning this ball exercise. It's even better if it's burst resistant.
  • Start by hugging the exercise ball firmly.
  • Set your abdominals and hold a neutral position as you have done in all the other exercise ball exercises. If you don't know how, you should definitely not be attempting this exercise.
Action
  • Lower yourself forward and with the spine in neutral position, push into the ball as it hits the floor.
  • At the same time, push with your toes as your body starts to rise into the air.
  • As you land, stabilize your abdominals strongly as you push back up again.
Prime Movers
  • Abdominals, hips, quads, calves, pecs, arms.
Physio Tips
  • Be very aware of your back postural alignment.
  • If you find your hips sag with each bounce then try bouncing more lightly.
Progression This high impact exercise requires good spinal stability withstand the forces from the bouncing exercise ball. Start with very small movements so you get a handle on how the ball responds to your weight.

1ballsTry 3 sets of 3 repetitions with the exercise ball.

2ballsTry 3 sets of 8 repetitions with the exercise ball.

3ballsTry 3 sets of 10 repetitions with the exercise ball.



         Return to the top of Exercise Ball Bounce
 

Beginner

Intermediate

Advanced