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Paediatric Gym Ball Exercises

Date issued December 2022

Review date: December 2024

Ref: C-402/LB/Physiotherapy/Paediatric Gym Ball Exercises v3

PDF:  Paediatric gym ball exercises final May 2022 v2.pdf [pdf] 1MB

Easy Level

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

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

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.

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