The yoga ball is a fitness and stability tool used for a variety of workouts, from core strength training to pilates. It’s also a great alternative to an office chair for active sitting, helping subtly challenge your core muscles.
It’s important to pick a yoga ball that fits your height for maximum stability. Ideally, the ball should be a size that allows your feet to be flat on the floor and your hips to bend 90 degrees or more.
Stability
A yoga ball is a soft inflatable prop that can be used for a variety of poses, both to enhance them and challenge them. These balls can be inflated, rolled or slid into most poses to help you get a deeper stretch without risking overextension.
For example, using a stability ball to do crunches can be challenging, as you must use muscles that would otherwise be difficult to engage with bodyweight movements. These include your transverse abdominis, pelvic floor and lower back extensors.
A yoga ball can be a great addition to your workout routine, whether you’re in a gym or home. The unstable surface of the ball will make your core muscles work harder, increasing your overall strength and stability.
Balance
Using a yoga ball in your practice can be a challenging way to deepen your poses. You can also use it to add more balance and stability into your practice.
Whether you’re a beginner or an advanced yogi, a balance ball is an essential tool in your fitness arsenal. They can be used to train your core, hamstrings, and hips.
When it comes to choosing a yoga ball, size is important. “You want a ball that will allow you to sit with your legs at a 90 degree angle and your feet flat on the floor,” says Reid.
A larger ball will be easier to stabilize, but a smaller one will challenge more muscles.
Another balance-challenging exercise is the ball march. Sit on the ball and roll your hips in small circles towards the right, arching a little when you go to the front. As you get comfortable, increase the size of the circle.
Core Strength
Core strength is a key component of overall health and fitness, especially if you’re training to lift heavy weights. That’s why adding a large, puncture-resistant ball called a stability ball (also known as Swiss ball) to your workout routine can help you reach your goals.
The instability of the yoga ball forces your body to work harder, which is an effective way to burn calories and build lean muscle mass. In addition, most exercise balls are burst-resistant, so you don’t risk injury if you hit one with too much force.
You can also perform simple balancing exercises on a yoga ball, such as Sukhasana (easy seated pose) and Phalakasana Adho Mukha Svanasana (Phalakasana with Ball). In fact, these poses are often used as starting points for beginner students or seniors who want to work their core muscles.
Flexibility
Flexibility is the ability to move through a range of motion effectively and without pain. It is a very important skill that can help you improve your overall health and well-being.
Many people think that flexibility is reserved for athletes, but it can be beneficial for everyone, regardless of age or gender. Having more flexibility can decrease fatigue, boost energy levels, and even prevent injuries.
You can increase your flexibility through regular stretching and exercise, like using a yoga ball. This type of stretching can be done in a variety of ways, including dynamic and static techniques, but consistency is key to achieving results.
A yoga ball can be an effective tool for increasing your flexibility, as it helps correct muscle imbalances. It can also be used for strengthening and stretching exercises, such as handstand drills.