A yoga ball, also known as an exercise ball or a Swiss ball, is a large inflatable plastic vinyl and elastic sphere that’s filled with air. It’s commonly used to add a core-engaging challenge to many exercises.
For instance, performing pistol squats on the ball can improve posture and stretch leg muscles. Ensure the ball you buy is thick enough to hold your body weight and has an anti-burst feature.
Back Extensions
Most people do not prioritize back extensions in their workouts, but this essential movement helps strengthen the erector spinae muscles of the lower back and improve posture. When performed properly, this exercise can also reduce back pain and prevent future injuries.
To perform a basic back extension with a yoga ball, place your hips and stomach on the ball while your hands are resting on the floor in front of you. Use a small to medium ball for your height and be sure it is inflated well.
Exhale as you lift your upper body to a neutral position, squeezing your back muscles. Hold this peak contraction for a few seconds, then slowly return to the starting position. Repeat for 10-12 repetitions, 2-3 sets. To increase the challenge, try lifting one leg off the ground to add instability.
Knee Tucks
A yoga ball, also known as a fitness or exercise ball, Swiss ball, balance or Pilates ball, is an effective way to challenge stability and add an extra element of balance in your workouts. It helps improve posture, strengthen abdominal and back muscles, and stimulate blood circulation.
Start in a plank position with your hands directly under your shoulders and your shins on the top of the yoga ball. Keeping your core engaged, roll the ball out until your knees are tucked into your chest and your torso is aligned parallel to the floor.
Avoid arching your lower back or hiking your hips upward as you perform this exercise to reduce the strain on your spine and ab muscles. Repeat for your programmed number of reps.
Inverted V-Shape
The yoga ball, also known as a stability or exercise ball, is an excellent tool for taking your core strength and balance training to the next level. This versatile piece of equipment can also challenge your arms and chest with challenging exercises such as ball push-ups.
Inverted triangle shape: The inverted triangle body type has broader shoulders and a narrower hips, creating a powerful and balanced silhouette. The best way to dress this figure is with clothes that add curves to the hips and bottom while playing down the broader shoulders. Flowy fabrics like silk and chiffon are ideal, while details on the hips can draw attention away from the shoulders.
Stand with your feet hip-distance apart on the floor. Inhale and bring your body down into a push-up position with your hands flat on the surface of the ball. Then roll the ball up toward your chest as you exhale, engaging your shoulder and tricep muscles to keep your body steady.
Glute Bridge
Adding an exercise ball to a traditional bridge helps you increase the challenge while targeting your glute muscles. This is a great variation to try when you want to add extra stability challenges to your bridges.
Lying face up on the floor, raise one leg into the air by driving your hips skyward. Keep the ball positioned between your calves and backs of thighs. Lower until you’re almost toughing the floor, then drive your hips back up to the starting position.
Be careful not to use your arms to balance yourself, as this won’t work your core and glutes as much. You can also try alternating legs after each set to target the muscles evenly.
Side Twist
A yoga ball, also known as an exercise or Swiss ball, is a versatile addition to many different types of workouts. It is a large inflatable rubber ball that can help improve balance and stability while adding a new challenge to your exercise routine.
Stand with good posture, feet hip-width apart and knees slightly bent. With arms extended straight out in front of you, grip the medicine ball and contract your core. Twist to the right and then to the left. Repeat 8-12 times, counting each side as one repetition.
Always use a quality exercise or yoga ball that is the correct size for your height. It should support your weight and have a high burst resistance. A deflated ball can cause injury. Look for a valve that is easy to find and remove and follow inflation instructions carefully.