As long as you have a clear area in which to work out, you can practice challenging yoga exercises at home with a yoga ball. The Mayo Clinic emphasizes that exercises on balance or fitness balls strengthen a variety of core muscles, including the transverse, rectus abdominis and the obliques. When you practice yoga poses on a ball, these, along with many other core stabilizing muscles, have to work harder to keep you balanced.
Wheel Pose
The Wheel Pose without support is a stretch and strengthener for your arms, shoulders, legs and core. With a fitness ball, you can relax your spine, neck and arms. Start the pose by sitting on the ball, then walk your feet forward until you can bring your back to the ball. If your hands do not reach the floor easily, then place them on foam blocks or have a friend or family member hold the ball while you stretch. Hold the pose for five to seven breaths or longer, if desired. Practice the Wheel Pose before or after working more strenuous poses.
Side Plank
The Side Plank helps build strong and lean waistlines. Place the ball under one side of your body, allowing your same side arm to touch the floor or a block, if necessary. You can stagger your feet or stack them, keeping your feet flexed, for a more intense pose. Work on lifting the top side of your body toward the ceiling. For a variation, try lifting your top leg off the floor. Try holding each side of your body in the pose for five to seven breaths.
Plank
The Plank on the yoga ball can be a fun variation to try. With your shins on the ball, hold your body parallel to the floor, being sure to engage your core and leg muscles to keep your entire body working. Try a few yoga ball push-ups as you maintain balance with legs on the ball. In another variation, place your forearms on the fitness ball with the balls of your feet on the floor. Maintain this position for five to seven breaths, or try several rounds of moving the ball slightly forward and then inward.
Prayer Squat
Mind Body Fitness Magazine calls this a great thigh and butt toning exercise. Keep your legs open in a wide squat (knees over the ankles) and the ball on a wall behind you, mid-back. Hold the pose for as long as you can. Try three or more sets of the pose. You should feel the prayer squat in your thighs, especially. If the pose feels easy, then squat down lower.
Boat Pose
According to Yoga Journal, the Boat Pose works the hip flexors and core muscles, but with the addition of a yoga ball, you can create more awareness in your legs during the pose, as well. Squeeze the ball together with the insides of your feet and lower legs. Lift your feet off of the ground, keeping the calves parallel to the ground or raising your legs up straight so that your body forms a "V" shape. Keep your arms floating at your sides or support yourself by placing your hands on the floor. Think about maintaining a strong posture even though you are leaning back. Try several sets, holding each for about seven breaths.
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