Ready, set – let’s play ball. Water Exercises with Small Ball featuring Kelly Bullard includes 15 exercises that target both upper and lower body, with a special emphasis on the core. Consider adding this 15-minute routine to your regular classes if you have access to small balls. Below, we have included a recommendation for stye and sizing if you do not have small balls at your pool facility.
Small plastic balls are considered buoyant equipment. When pushed below the surface of the water they are buoyant resisted, like pool noodles and foam dumbbells. And like noodles, the balls can be used for neutral buoyancy to float with. However, the cylindrical shape and smaller size of the ball provides a whole new set of exercise challenges for your class participants. In addition to buoyant resistance, the ball can be used horizontally in the water, pushed, pulled and swept side to side for drag resistance. The ball can also be squeezed between hands, feet, forearms and thighs for muscular resistance. Like a noodle, the ball can also be used for neutral buoyancy, so that you can float your students in various positions, each with a different challenge.
Aquatic Fitness Class-at-a-Glance
This 15-minute aquatic fitness video features 15 small ball exercises. Each exercise is performed for 1-minute. There is no warm-up or cool down because this routine is meant to be included with one of your regular classes. Cheaper, smaller balls, those typically found at any Dollar Store can be used. If you prefer the same size ball that Kelly uses in the video, consider purchasing 9-inch Pilates Balls. There are several available on Amazon at different price points, such as the ProBody Pilates Ball, which is available for $14.95 per ball. Watch Kelly talk more about the workout and ball recommendations in the video below.
Interested in other Fitmotivation videos with small balls? Check out these three videos with international presenters.
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Fitmotivation extends gratitude to Kelly for sharing these fun and challenging small ball exercises with subscribers. Stay tuned! Kelly will be back in January 2025 for H20 Barre, in which she recreates a Barre Studio in the pool using a pool noodle and the pool wall.
