A yoga ball (also known as an exercise or Pilates ball or Swiss ball) is a large inflatable bouncy fitness tool. It is used for core strength, balance and flexibility exercises.
Sitting on a stability ball improves posture and increases core strength – if you do it properly! Bouncing on a ball can also burn calories and boost your NEAT activity.
Stability
Using a yoga ball in place of a standard chair promotes good posture and strengthens the core muscles. The instability of the ball requires the muscles to work harder to maintain balance, which also helps improve overall strength and stability.
For example, a simple pushup on the ball engages more muscles and is more challenging than just doing regular crunches on the floor. The ball also helps to sculpt the obliques, or the ab muscles on the sides of your body.
Another way to work the core is to do pelvic tilts on the yoga ball. Lie flat on the floor with the back of your shoulders resting on the yoga ball and the front of your hips on the ground. Brace your core and slowly lower the hips until only your feet are off the ground, then return to the starting position. Repeat for 15 reps on each side. Be sure to use a ball that is the right size for your height; Beachbody offers a variety of exercise and yoga balls.
Strength
The unstable surface of a yoga ball engages core muscles by forcing them to work harder to maintain balance during exercise. The balls are also a great way to add a little extra challenge to exercises that would otherwise be too easy.
A yoga ball is a popular addition to many types of exercise, but it is also used in physical therapy and athletic training. It is typically made from soft elastic, comes in a range of diameters from 35 to 85 cm and is filled with air. The air pressure can be changed by removing a valve stem and either filling the ball with more air or letting it deflate.
Sit on the yoga ball, with your hands behind your head (or hold onto a wall for stability) and engage your abs. Slowly walk your feet forward, allowing the ball to roll under you until your upper back is on the ball in a bridge position.
Flexibility
When you do poses with the help of a yoga ball, it requires you to stretch and move in ways you may not be used to. This can be a great way to increase your flexibility, while still working on strengthening your muscles. This is why it’s important to have a yoga instructor or fitness trainer show you the proper techniques for using the ball, especially for beginners.
In addition to boosting your core strength and stability, using a yoga ball can also improve your posture by encouraging good form. This is particularly beneficial for those with back pain, who often struggle to sit up straight due to discomfort or weakness in their muscles.
A yoga ball, also known as an exercise ball or a Swiss ball, is a versatile piece of equipment that’s regularly used in fitness routines to improve balance and core strength. These inflatable balls are available in a variety of sizes to match an individual’s height and exercise needs, and they can be inflated or deflated easily using a valve stem.
Coordination
Adding a yoga ball to your workout challenges your balance and can enhance the core strength and stability benefits of your regular exercise routine. When using a yoga ball, it is important to use one that matches your height, and is properly inflated.
A yoga ball (also known as an exercise ball, fit ball, Swiss ball or Pilates ball) is a large inflatable rubber ball used in physical therapy, athletic training and fitness. It is usually inflated with an air valve, and the air pressure can be changed by removing a valve stem and either refilling it or letting it deflate.
Sit on the floor or a yoga mat with your back straight and abs engaged, then hold the ball behind your head (more challenging), or on the yoga ball or a wall for more stability. Roll your hips in a circle to the right and then to the left, contracting your abdominal muscles as you go.