Whether you call it a yoga ball, exercise ball or Swiss ball, this piece of equipment requires subtle but constant engagement of core muscles to maintain balance and centeredness on the inflated surface. Choose a ball that is appropriate for your height.
Bouncing on a yoga ball during workouts and sitting on one when you’re working at the computer can improve posture, strengthen core muscles and help you stay active throughout the day.
Plank Rollouts
You’ve likely seen a yoga ball — also known as an exercise ball, a Swiss ball or a fitness ball — in the gym. These inflated plastic balls range in diameter from 45 to 85 centimetres, are filled with air and can be deflated by removing the air valve.
Incorporating a yoga ball into your routine forces the core muscles to engage to balance and stabilize the body, improving overall strength, stability and coordination. They’re commonly used in yoga and Pilates classes to add variation, challenge stability and deepen poses.
When using a yoga ball, it’s important to choose the right size for your height. Using an incorrectly-sized ball can cause injuries including shoulder pain and lower back discomfort. To find the correct size, place your feet flat against a wall and mark the spot where the top of your head reaches. You can also use a tape measure to determine your height in the standing position with no shoes on.
Inverted V-Squats
A yoga ball – also known as an exercise ball, stability ball or Swiss ball – is a large inflatable PVC ball that you might find in a fitness studio or gym. The yoga ball’s instability challenges the body to engage muscle groups, improving balance and strengthening core muscles.
Begin the inverted V-Squats circuit with a plank position, your hands resting on the yoga ball directly beneath your shoulders and shins on the ground, in a V-shape. Brace your core and then walk your feet forward on the ball, letting it roll down over the top of your hips until your upper back is resting on top of it.
Stand against the wall, positioning the yoga ball between your lower back and the wall with your feet shoulder-width apart. Keeping the ball against your back, slowly squat down, and allow it to roll along your back as you descend, reaching its lowest point right at the top of your knees.
Glute Walks
Lie with your back flat against the ball and contracting your glutes, lift your hips until they form a straight line from your knees to your shoulders. Lower back down and repeat, alternating legs for one complete set.
This exercise helps to strengthen and improve balance. It also targets your abs, back and core muscles. It is a little more difficult to perform than the straight leg bridge because it requires you to use your core to stabilize your body as you move.
You can perform this exercise with a Swiss ball (which is more commonly known as an exercise or fitness ball) or a large yoga mat. A fitness ball is filled with air and can be prone to popping, so you want to ensure that it is inflated properly. You can do this by finding the air valve, which is typically a small plastic plug near the center of the ball. You can remove the air using a valve remover tool or inserting a pen into the hole.
Pistol Squats
Pistol squats might look cool, but squatting your bodyweight on one leg requires a specific set of fitness skills. Even if you never whip out the pistol squat as a party trick, working toward the move will help to strengthen your legs and improve balance and mobility, Kirra says.
Performing the movement also strengthens the muscles that support your knee and hip joints, including the iliopsoas muscle that runs from your pelvis to your upper leg and the quadriceps muscles. In addition, because you’re squatting on one leg, your core gets an extra workout, Reynolds says.
If you’re new to pistol squats, work up to the movement by doing assisted pistol squats using a stability ball against a wall, Kirra says. Start by pressing into the ball with your back, and then gradually decrease the amount of assistance you use. Then, work your way up to full pistol squats once you’ve built up the necessary strength.