How to Exercise with a Yoga Ball:

How to Exercise with a Yoga Ball

Exercise balls or Yoga balls are really affordable yet can be used to engage your core, strengthen your lower body, and will even help you perform cardio and upper body workouts. In fact, stability balls (yoga-balls) will greatly improve your exercise routine for just a few minutes daily. So, below are some of the best exercises you can do with a yoga ball.


SECTION-1: How To Strengthen Your Core Using A Yoga Ball:

> Squat as you hold the yoga ball to engage your core: Hold the exercise-ball with both hands while keeping your fingers splayed along the sides. After, straighten your back and then bend your knees into a squatting position. While in this position, rotate your torso to the left and hold the ball for at least 3 seconds. Repeat the process by twisting your torso to the right. Twisting to the left and right counts as a complete rep of this exercise. If you’re just starting out, only do about 5 total reps of core-strengthening exercises. As you build muscle and stamina, increase your regimen to at least 12 reps.

> Consider sitting on the yoga ball & lean back to form an abdominal crunch: Position your bottom on the front half of the ball just like a traditional sitting position. Engage your core muscles and cross your arms in an “X” shape across your chest. After, lean back at a 45-degree angle until your abdominal muscles feel tight. Continue holding this position for at least 3 seconds and then lean forward again. You will have to build your strength up before you can successfully perform a lot of crunches.

> Lie on the back & balance your legs on a yoga-ball to form a bridge pose: Start by unrolling a yoga-mat on the floor to provide cushioning for your back, bottom, and shoulders. Place the yoga ball at one end of the mat and then extend both legs onto the top of the ball. To complete the stretch, raise your hip and bottom from the floor and hold this position for 3-seconds then lower your butt back onto the mat. Keep the calves anchored in the center of the yoga ball. While holding the bridge position, keep your body in a 45-degree angle pointed away from the yoga mat. For an extra challenge, lift 1 leg from the ball while completing a rep of the bridge pose.

> Try performing a plank with your thighs resting on the yoga ball: Place the yoga-ball under your stomach and then get into the push-up position. Slowly and carefully guide your arms forward to arrange the ball beneath your thighs. After, let your feet dangle off the edge of the ball and then engage your core muscles to hold the plank position. Maintain this position for at least 3 seconds or for as long as you can.

> Roll the yoga-ball forward using your legs to strengthen the abs: Place a yoga mat on the floor to help cushion and anchor your hands throughout the exercise. After, form a push-up position with your arms and legs, then arrange the legs on top of the yoga ball. Engage your core and then roll the yoga ball forward using your legs. At this point, bend the knees into your chest to form a makeshift crunch. Repeat the exercise by rolling the ball forward and backwards with your legs and core. In fact, this exercise is also known as a pike.


SECTION-2: How To Target Your Legs & Lower Body Using a Yoga Ball:

> Perform a leg lift by picking-up the ball with your legs: Unroll the yoga mat across the exercising area so that your back, bottom and shoulders remain cushioned. After, arrange the yoga ball between your lower calves so that you can comfortably and safely lift the ball. Use slow, careful movements, and squeeze your calves to raise the ball at a 90-degree angle. Lift and lower the yoga-ball at least 5 times or perform as many reps as you feel comfortable with. However, always keep your knees bent when performing this type of exercise. Also keep your back flat and your core engaged to maximize the effects of the exercise.

> Lift the ball with your calves to stretch your hamstrings: To do this, lay on your stomach while keeping your elbows bent and resting beneath your head. After, position and squeeze the yoga ball between your lower calves and then lift your upper thighs from the mat to raise the ball. Continue raising and lowering the yoga ball for at least 5-times or until your hamstrings feel sufficiently stretched. In fact, this workout is best done on a yoga exercise mat so that your body is supported and cushioned throughout the exercise.

> Form a glute bridge by resting your feet onto the yoga-ball: Place a yoga-mat onto the floor and ten position the yoga-ball in the center of the mat. Push up onto your shoulders and place both feet on top of the ball. After, keep both knees bent at a 90-degree angle and both arms stretched along the sides of the yoga mat. Finish 1 rep by lowering your butt until it’s 3 to 4 in (7.6 to 10.2 cm) away from the mat and then lift it back up to its original position. Consider doing at least 5 reps of this exercise or any number of reps you feel comfortable with.

> Squeeze the legs while your lower calves hold the yoga ball: Get your yoga-mat and unroll it on the floor to provide support for your back, shoulders, and glutes. At one end of the mat, arrange the ball firmly between your lower calves and ankles. While the ball is in place, squeeze your legs for 1-2 seconds and then relax the muscles. Repeat the process for at least 5 times so that you can strengthen your upper legs. Likewise, focus on engaging your core and keeping your lower back as flat as possible on the yoga mat.


SECTION-3: How To Do Cardio & Upper Body Workouts with A Yoga Ball:

> Do at least 5 push-ups while placing your arms on the yoga-ball: To do this, arrange your yoga ball in the corner of a room so that it can rest against 2 walls. After, get into a push-up position by placing your palms flatly on the surface of the yoga ball. Perform several push-ups from this position while working to bring your chest to the surface of the ball as you exercise. As you work out, try keeping your core engaged. For an extra challenge, try moving the ball to a place where it’s only leaning against 1 wall or even arrange it in the center of the room. In fact, try keeping your glutes tight and in line with the rest of your back. This is because if you move your bottom too much during the exercise, your arms won’t get a good workout.

> Balance on the yoga ball & do an out-of-water breaststroke using your arms: Position the yoga ball less than 1 m (1.1-yard) away from the wall and then lie your stomach down onto the ball. To keep yourself balanced, push the feet against the nearest wall so that you can stay anchored in place. So, while lying and balancing on the ball, lift both arms at a 45-degree angle above your head and then swing them backwards over your shoulders. Repeat this motion several times to mimic swimming the breaststroke. In fact, while performing this exercise, your body will be positioned at an upward angle. All in all, perform at least 5 total reps of the breaststroke or any number of reps that feel comfortable for you.

> Jog in one place while lifting the yoga-ball to strengthen your arms: To do this, stand on a sturdy surface and hold the yoga ball securely in both hands with your elbows bent then start jogging. In fact, running or jogging in one place while holding the ball will allow your heart rate to increase. You can even move and lift the yoga-ball up and down with your arms to make the workout more intense. Do, this exercise for at least 1-2 minutes or for however long you want to continue. Lastly, this is a great exercise to perform in circuits, or smaller chunks of time. It is also useful if you’d like to prioritize cardio exercise in your workouts.

> Bounce on the yoga-ball consistently to engage your core & heart rate: Begin by balancing yourself in a sitting position onto the ball while leaving your legs splayed in a “V” shape. After, engage your core and then bounce your torso and bottom up and down onto the yoga-ball to increase your heart rate. Do this exercise for 1-2 minutes or for as long as you’d like. As you exercise, try lifting your feet off the ground to give the bounces more power.

Exercising with a Yoga Ball


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