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.
Try 3 sets of 3
repetitions
with the exercise ball.
Try 3 sets of 8
repetitions
with the exercise ball.
Try 3 sets of 10
repetitions
with the exercise ball.
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