A yoga ball, also known as a pilates or exercise ball, can add a new challenge to workouts and improve balance, posture and flexibility. It can be used for strength training, rehabilitation and physical therapy or even as a replacement for an office chair. Choosing the right size ball is important for effectiveness and safety.
Plank Rollout
In addition to working core muscles, the abs-focused plank rollout is a great exercise for improving balance. Unlike the more familiar ab wheel, which targets only the rectus abdominis, this move hits the full abdominals from front to back.
When performed on a yoga ball, the core and other muscles are forced to work harder to maintain balance. This variation also allows the user to engage muscles that aren’t as active in a standard plank, such as the hip flexors and shoulders.
When used correctly, yoga balls — which are also known as stability or fitness balls, Swiss or physio balls and birthing balls — provide significant benefits for health and wellness. To maximize their effectiveness, it’s important that users select the correct yoga ball size based on height.
Side-to-Side Twists
The seated oblique twist, also known as the Russian twist, is a core exercise that strengthens abdominal muscles and improves overall core strength, stability and balance. The variation using a weight or medicine ball ups the intensity and provides additional tension to the core muscles during this rotational movement, making it a great addition to a well-rounded core conditioning workout routine.
Start by sitting on the stability ball with your feet firmly planted and your arms extended over your chest holding a medicine ball. Lean back slightly and engage your abs as you rotate through the torso until your right elbow is hovering just off the mat then return to center, completing one rep. Repeat on the opposite side. If you are new to this exercise and find it too challenging, start by performing it without the medicine ball.
Wall Squats
Squats are a popular lower-body compound exercise that work the quads, hamstrings, hip flexors, calves and glutes. Adding an exercise ball to a standard body weight squat transforms it into a wall squat, which challenges the lower and upper-body muscles simultaneously.
Stand perpendicular to a wall and hold an exercise ball in your hands, palms up. Make sure there is at least a body length of space between the wall and your back so you can squat down.
Catch the ball after it bounces and repeat for 10-15 repetitions. For a more challenging variation, try holding bicep curls with a dumbbell in each hand while performing the squat. This adds extra resistance to the exercise, targeting the core muscles even more. Then, push through your heels to stand back up.
Push-up Rollout
Known also as an exercise ball, fitness ball or Swiss ball, the yoga ball adds an element of instability to exercises to challenge balance and improve muscle coordination beyond standard exercise routines. Choosing the correct size yoga ball is crucial for maximizing benefit, whether it’s used for physical fitness, rehabilitation during physical therapy or as ergonomic office seating.
This variation of a traditional push-up targets the chest, triceps and core muscles with the added benefit of increased stability. Start by assuming an elevated push-up position on the exercise ball with your hands shoulder-width apart and positioned at the center of your chest.
Slowly roll the ball forward, extending your elbows and keeping your spine neutral. Continue this movement until your chest just touches the surface of the ball, then slowly return to the starting position.
Lie-to-Squat
The unstable surface of a yoga ball engages core muscles during exercise and helps improve balance, coordination and spatial awareness. In addition, bouncing on the ball during daily tasks like sitting at a desk or watching TV boosts your NEAT activity, improving overall strength and stability.
To perform a lie-to-squat on a yoga ball, stand with your back against the wall and position an exercise ball slightly in front of you, shoulder-width apart and 1 to 2 feet ahead of your hips. Lean into the ball, allowing it to guide your upper back as you lower into a squat. Hold the squat for a few seconds before returning to standing.
Choose an exercise ball that is proportional to your height to ensure it’s safe and effective. For example, a 65cm ball is suitable for someone 5’8” to 6’1.