A yoga ball, also known as an exercise or stability ball, physioball and Swiss ball, can add a challenge to your core training or to other workouts. It can be used for core strength, balance and flexibility training.
Sitting on the ball promotes good posture by activating core muscles and improving spinal alignment. It can improve balance and coordination, as well.
Plank Rollouts
Using the stability ball to perform this exercise strengthens the core muscles. The movement is similar to a plank but the use of the ball provides an extra challenge that requires stabilizing with the core muscles.
Start with your forearms positioned on the yoga ball and keep your back straight, hips aligned with shoulders. Slowly roll the ball outward away from your body, engaging the abs and other core muscles. Then reverse the motion to return the ball to your starting position.
The yoga ball is also known as a Swiss or exercise ball and can be found in a variety of sizes. Choose a size that matches your height so it is firm enough to provide resistance. Most exercise balls are made from a combination of modified PVC and elastic and are filled with air to create resistance. The air pressure is adjustable by removing the valve stem to add or subtract air as needed.
Pistol Squats
Pistol squats are an insanely challenging movement that will take your balance, unilateral power, and core strength to the next level. Compared to the traditional barbell back squat (each leg lifts half of your body weight), pistol squats demand much more core strength and stability.
Pistols also require a ton of hip, knee, and ankle mobility. They can help identify any weaknesses or sticking points in your joints that need extra attention through movement and mobility work, says Kirra.
As you get better at pistol squats, it’s important to keep your standing foot heel on the ground and not let it lift off the floor as you lower into the movement. This helps protect your back and ensure you can achieve proper pistol squat form. If you have trouble keeping your foot firmly on the floor, try placing it on a bench or using a box or chair for support. Alternatively, you can practice single-leg pistol squats without weight to strengthen your lower-body and balance.
Inverted V-Shape
A yoga ball is a large inflatable plastic and elastic sphere that’s filled with air. It’s often used to add a core-engaging challenge to many exercise routines, such as pistol squats and plank rolls. A yoga ball, also known as an exercise or Swiss ball, comes in different sizes to accommodate most people.
Start in a plank position with your hands on the floor and your shins resting on the yoga ball. Engage your core muscles as you roll the ball toward your hands, forming a V-shape with your body. Repeat 8-12 times, counting each movement as one repetition.
Whether you’re using a yoga ball to improve posture, strengthen abdominal muscles or boost balance, it’s important to choose the right size. A quality exercise ball is thick enough to support your weight and has an anti-burst feature. Avoid cheap, unreliable models that could easily puncture under pressure. A yoga ball should also come with a compatible pump and instructions for use.
Side-to-Side Twists
Yoga balls are a staple in many fitness classes, rehabilitation centers and gyms. They are also commonly used in yoga and Pilates classes to challenge stability and improve core control.
While most people consider a yoga ball to be only for relaxation and stretching, they’re actually great tools for building strength and improving balance. They are a common piece of equipment in rehabilitation programs and are even used to teach young babies how to sit up on their own.
When choosing a yoga exercise ball, look for one made of professional-standard anti-burst PVC. This type of plastic is thicker than regular polyvinyl chloride and has additives to make it durable, flexible, non-toxic and water resistant. These additives can include heat or UV stabilizers, impact modifiers and flame retardants. They are also available in a variety of sizes to fit different workouts. Some have built-in hand pumps for easy use. If the idea of using a medicine ball is too intimidating, you can try this exercise without it by holding a weight plate, dumbbell or other compact household item between your hands and twisting until your arms are parallel to the floor on each side.