Paediatric Gym Ball Exercises
Date issued: February 2025
For review: February 2027
Ref: C-402/LB/Physiotherapy/Paediatric Gym Ball Exercises v4
PDF: Paediatric gym ball exercises.pdf [pdf] 1MB
Easy Level
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1: Sitting Bounces
Sit on the gym ball with both feet flat in front of you
Push through your feet to bounce up and down, keeping your bottom on the gym ball
To make the exercise easier hold on to the gym ball
To make the exercise harder hold your arms out sideways
2: Single Leg Sitting Bounces
Sit on the gym ball with one foot flat on the floor and one foot off the floor in front of you
Push through your foot to bounce up and down keeping your bottom on the gym ball and one off the floor
To make the exercise easier hold on to the gym ball
To make the exercise harder hold your arms out sideways
Repeat with the other foot
3: Superman
Lay with your tummy on the gym ball with both hands and feet on the floor
Lift alternate hands out in front of you while the other hand touches the floor
To make the exercise harder lift the opposite leg off the floor behind you as you lift the opposite arm in front of you
4: Sitting to Bridging
Sit on the gym ball with your feet flat on the floor
Walk your feet out in front of you and let the gym ball roll up your back until you are in a bridge position with your shoulders on the ball
Push through your feet to lift your bottom as high as possible to make a bridge
To make the exercise harder lift one leg off the floor
Walk your feet back in and then return to the start position
Medium Level
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1: Gym Ball Wall Squat
Stand with the gym ball between the wall and your lower back and step feet forwards
Bend down until your knees are at a 90 degree angle
Hold this position for 5-10 seconds and slowly return to the start position
To make the exercise harder increase the time you hold the squat position
2: Bridging with Feet on the Ball
Lay with your back on the floor, your arms either side of you and your feet on the gym ball
Push through your feet to lift your bottom off the floor
To make the exercise easier place the gym ball against a wall for stability
To make the exercise harder put your arms across your chest
3: Plank Walk-Out
Lay with your tummy on the ball and your hands on the floor in front of you
Walk your hands out until you are in a plank position and then return to the start position
To make the exercise harder hold the plank position for longer
4: Wood Chopper
Lay with your shoulders on the ball and your feet flat on the floor
Raise your arms up to the ceiling with your hands together and arms straight
Move your arms to the right and then the left
Keep looking at your hands
5: Plank with forearms on the Ball
Start on your knees with your elbows on the ball
Roll forward until your bottom is level with your shoulders and knees but make sure your body doesn’t touch the ball.
You can make this more difficult by doing it on your toes instead
Harder Level
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1: Plank knee Roll in and out
Plank with your hands on the floor and your feet on the ball
Bring your knees towards your chest and then roll back out to return to the start position
2: Ball Pass
Lie on the floor on your back and hold the ball in your hands
Reach your arms up to the ceiling and your legs up at the same time to pass the ball between your hands and feet
After each pass lower your arms and legs back to the floor
To make the exercise harder, after each pass don’t let your arms touch the floor
3: Side Crunch
Get in a plank position with your shins about hip width apart on the ball and your hands shoulder width apart on the floor
Keeping your feet on the ball, pull your knees toward your right shoulder return to the centre and then pull your knees to the left shoulder.
4: Table Top Leg Lifts
Bridge with your feet on the ball and legs straight
Lift alternative legs up and down slowly
To make the exercise harder, hold your arms across your chest
To make it easier place the ball against a wall for stability
5: Pike Roll In
Get in a plank position with your shins about hip width apart on the ball and your hands shoulder width apart on the floor
Pull your feet towards you by lifting your bottom straight up in to the air.
