A yoga ball, or exercise ball, can be used in so many different ways to work out your body and mind. Here are seven of the best exercises to do with a yoga ball that will keep you fit and healthy!
These exercises will get your heart rate up and will help with posture, balance, core strength, and more! Read on to learn about the best exercises to do with a yoga ball.
Benefits of Exercises to do With a Yoga Ball
If you’re looking for an effective workout that targets your core and back muscles, look no further than exercises to do with a yoga ball. Before we get to our favorites, let’s talk about the benefits.
Exercising with a yoga ball burns more calories
An exercise ball can be used for many exercises, but most people just sit on it. If you have one and are serious about losing weight, you should use it in several different ways while exercising.
For example, try doing lunges while holding on to your ball or using it as a balance tool during squats.
Not only will you burn more calories overall (because you’ll be working harder), but you’ll add stability-based exercises that are great for building strong bones and preventing injury.
A yoga ball helps you strengthen your core
A yoga ball, or physioball as they’re called by fitness professionals, is one of those exercise tools that seems super simple but provides great results.
By performing basic core-strengthening exercises on a yoga ball, you can tone your abdomen and develop greater overall stability and control in your core muscles.
A more stable core will help improve posture and reduce back pain, so it pays dividends for anyone who spends much of their day sitting at a desk.
So grab your fitness ball (which should be about 55cm in diameter) and read on for some examples of how to incorporate it into your routine. You might want to try each move just once before progressing to harder variations.
Improve flexibility by doing yoga on the ball
If you want to improve your flexibility, you might be surprised by just how easy it is to do so. You don’t have to attend yoga classes and there’s no need for an expensive gym membership. All you need is a yoga ball.
After finishing this section you’ll find out how practicing some basic yoga moves can greatly increase your flexibility.
Work your back muscles with the ball
Most people don’t spend enough time strengthening their back muscles. This leads to strain on your neck and upper back, which can cause pain that radiates into your shoulders and arms.
Strengthening your back muscles will help alleviate some of that pain and give you a strong core overall. It also increases flexibility in your spinal column, which helps improve posture and alignment throughout your body.
Make workouts more fun
It may seem like a funny addition to your workout routine, but you’d be surprised how much a ball can help. A solid exercise ball adds an element of instability that makes traditional exercises more challenging and engaging.
Doing crunches on an exercise ball forces your muscles to work harder while supporting your spine and aligning your back properly; it’s also easier on joints than on a hard surface. When you’re not exercising with a yoga ball, it makes for a fun seat!
It’s also great for kids who need core strength training as well as people who are recovering from injury.
The 7 Best Exercises to Do With a Yoga Ball
Try them at home or in the gym, but don’t forget to always use proper form! After all, it’s not about how much weight you lift; it’s about feeling good and working out safely.
1) Single-Leg Glute Raises
Lie on your back with knees bent, one foot on top of your stability ball. Squeeze abs and lift hips so you’re balancing on your left foot and hands. Keep abs tight and chest lifted off the floor to protect the lower back from arching.
Straighten your left leg out in front of you as you squeeze your glutes to raise your hips up toward the ceiling. Slowly lower hips back down to starting position, then switch legs for 10-15 reps each side for 2 sets total.
2) Yoga Ball Squats
The stability ball squat is one of the best exercises to do with a yoga ball. This exercise is simple and easy to do, and it really works your lower body. All you need to do is place the yoga ball up against a wall with your feet about hip-width apart.
3) Seated Shoulder Presses
Sitting on the ball, hold dumbbells with both hands and raise them above your head. Slowly lower the dumbbells behind your head until your elbows are at 90 degrees. Pause for 1-2 seconds and press the dumbbells.
Keep your abs contracted as you do all reps. Let’s focus on isolating the shoulders here and do 10-12 of these movements, allowing 30 seconds between each rep to move in between exercises.
4) Yoga Ball Pike for Abs
To do the yoga ball pike exercise, start by getting into a push-up position with your hands on the ground and your feet on the yoga ball. Lift your hips off the floor and roll the ball toward your abs, bending at the waist until you feel a burning sensation.
Slowly roll back to starting position to complete one rep. Perform 12–15 reps for two sets each day.
5) Yoga Ball V-Up
Place the yoga ball between your feet while lying on your back. Crunch your arms out in front while simultaneously squeezing the ball and lifting your feet into the air.
Slowly lower your legs and arms back down until you touch the ground behind your head while you hold the ball in your hands. Using slow, controlled movements, repeat this motion while switching the ball between your feet and hands.
6) Yoga Ball Ab Rollout
This exercise helps to improve the abdominal muscles by challenging them to work against the instability provided by the ball. Using your core and taking it slow, slowly roll out while holding onto the ball.
Make sure that you’re engaging your abs as hard as possible throughout the entirety of the movement. You can also place your hands on either side of the ball for support in case you begin to lose balance at any point during your rollout.
7) Crunches with Yoga Ball
Crunches with a yoga ball are the perfect exercise to target your abs and back. Lay on the ball with your arms and legs extended, then lift your torso slightly off the floor while tucking in your chin to do a crunch.
To increase the difficulty of the exercise, pull up on your toes or bring one knee in toward your chest. Repeat for 10-15 reps.
Most Comfortable Yoga Ball In the Market
In the event that the ball is punctured by a sharp object, the honeycomb structure produced with the advanced foaming technology allows air to slowly escape, avoiding any sudden falls in the process.
As you stretch and do core exercises on this stability ball, you will benefit from its matte surface and 13 non-slip lines which provide stability for a safe and focused practice. With this latex free balance ball, you’re certainly getting a better sense of balance, but it’s also a fitness ball that can make your workout more exciting – practice planking with your feet on the ball to challenge your balance.
Summary
Yoga balls are a fun and inexpensive way to work out at home. These 7 exercises should get you started!
If you don’t have a yoga ball, you can find them online or at a local store. You can also check our recommendation!
Also, if you want to keep reading more about yoga balls, check the articles below:
9 Exercises to Strengthen Your Weak Lower Back and Ease Pain
Begin Yoga for Belly Fat Reduction – 10 Best Poses for Weight Loss!
Thank you for reading.
