Exercise stability balls can be used to bounce on, or you can bounce the ball as part of efforts to improve your health and fitness levels. A stability ball is a large, inflatable ball often used in physical rehabilitation settings and at health clubs. You can also purchase a ball for use during your at-home workouts. Consult your doctor before beginning any new exercise regimen.
Bouncing
You can begin your ball workout by sitting on the ball and using the muscles in your legs to move your torso up and down to bounce on the ball. To increase your stability, widen the distance between your feet. Your backside should remain in contact with the ball throughout the bouncing to avoid misjudging the ball's location and risking a fall. You may want to add arm movements, such as overhead reaches or side raises, to increase the intensity of your bounce, the Turnstep website suggests.
Running
You can mimic a running motion while bouncing on the ball. Begin with a bounce, and every time you rise up, lift an alternating knee in a running motion. Bend your arms at at a 90-degree angle with your hands in fists, and move back and forth as if you were running. Boost the intensity by increasing the speed of your knee lifts.
Downhill Ski
You can mimic downhill mogul skiing by beginning your bounce with your feet and knees close together. Jump your feet from the right side to the left side, as if you were skiing downhill, "Fitness" magazine suggests. Position your arms on the opposite side of your feet, as if you were holding ski poles. Increase the intensity by lifting your feet higher off the floor as you move them from side to side.
Jumping Jacks
You can perform jumping jacks while seated on the ball. As you bounce, hop your feet out to opposite sides, then hop your feet together. Move your arms in and out in relation to your feet. You can also work one side at a time by moving the right leg and right arm out and in until you feel comfortable moving both feet at once.
Step-Touch
Stand and step your right foot to the right of the ball, followed by the left foot; next, step your left foot to the left followed by the right foot. If you hold the ball in your hands, you can bounce it off the floor during the moment your legs are apart and catch it when your feet come together.
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