Abstract: A recoil exercise ball includes an elastic material defining an inflatable chamber within the elastic material, a nozzle in the elastic material forming a nozzle opening to provide access to the inflatable chamber, and a pair of ergonomic hand grips extending from the elastic material. The ergonomic hand grips preferably include a gripping portion shaped to receive the front of a hand in a semi-open first state, including openings to receive the fingers. The inflatable chamber is preferably filled with air and liquid water such that the recoil exercise ball has a substantially spherical shape. The nozzle is preferably designed to allow rapid filling and emptying of the recoil exercise ball of both air and liquid water. A recoil exercise ball kit includes the recoil exercise ball, an air pump, an air adapter, a water adapter, and a hose. Methods of using the recoil exercise ball are also disclosed.