A yoga ball (also called an exercise ball, Pilates ball, fitness ball or a birthing ball) can help you improve your posture and core strength. It also improves balance and enhances muscle flexibility.
To use a yoga ball correctly, make sure it’s properly sized for you. The best size is proportional to your height.
Plank Circles
Despite all the adjustable dumbbells and kettlebells you might have, there is an underrated piece of equipment that can level up your core workout: an exercise ball (also known as a Swiss or fitness ball). Exercise balls provide an unstable surface to work the muscles in your core harder to control your balance.
Perform this beginner stability-ball plank circle progression that strengthens the core and teaches anti-extension. Begin on a floor with a yoga or fitness ball and place your forearms on the ball, keeping your body in a plank position. Push the ball forward with your elbows to keep it stable and start rolling it in a circular motion. Continue to roll the ball until you’ve rolled it in a full circle. Repeat for the programmed number of reps.
Try alternating the direction of your circles after each set to challenge the abs and back muscles evenly. This movement works the rectus abdominis, transverse abdominis and obliques while also targeting the erector spinae and hips.
Inverted V-Shape Push-Up
Getting into a handstand push-up requires solid shoulder strength, core stability and coordination to prevent falling. Unlike the kipping handstand push-up, this variation puts the emphasis on the chest and triceps muscles because your hands are closer together in this variation, increasing muscle activation.
Start in a standard push-up position, but walk your feet toward your hands so your body forms an inverted V shape. When you’re able to move into this position, bend your elbows to lower your upper body to the floor. Push back up to the starting position, straightening your arms as you do so.
Adding an exercise ball to a standard push-up increases the difficulty, targeting the shoulders and triceps muscles in addition to the core and glutes. This is a great move for those who have trouble doing a full traditional push-up. Note that yoga balls can pop or burst if placed on rough surfaces or exposed to too much weight, so be careful.
Side Plank Walk
This advanced core exercise is a great way to strengthen your obliques, as well as your chest and shoulders. It also helps to improve posture, reducing the risk of back pain.
To do this exercise, start from a plank position on the ground with your knees and forearm pushed against the floor. Then, use your core muscles to lift yourself up into a side plank position on the Bosu ball. The less stable surface of the yoga ball challenges your balance and stabilizer muscles, making it more challenging than traditional side planks on the floor.
While maintaining your plank position, shift laterally by stepping out with your left hand and foot to the right. Move side to side for 4 or 5 steps and then return to your plank position. Repeat this sequence for 1 minute or until you have completed several sets.
Twists
In yoga, twisting postures stimulate the entire spine and encourage the flow of energy throughout your body. A seated oblique twist on the ball challenges abdominal muscles and adds strength to your back and core. This exercise is easier for beginners than using a medicine ball because it allows you to use your bodyweight and not force yourself into an unnatural position.
The spine has different rotational capacities, with thoracic (middle to upper back) rotation greater than lumbar (lower back) and cervical rotation the highest. When you strengthen these muscles, it mitigates overuse and injury to your neck and shoulders. The Manipura chakra in the navel center is stimulated by twists, improving digestion and confidence. Twists also compress and squeeze internal organs, which improves circulation to spinal nerves, blood vessels and tissues. This is particularly true of the half spinal twist, aka Ardha Matsyendrasana. It is one of the most balancing and spiritually engaging postures in the hatha yoga practice.