Yoga balls are used in core training. The yoga balls are also known as Swiss, Physio, Pilates, stability and exercise balls. Yoga balls are not be found in your typical yoga class, but can be used to adapt yoga poses. Exercising on them will build strength in your abs and the other muscles of your core, such as your lower back, glutes and thighs. They are also for stretching exercises.
Wheel Pose on a Ball
The wheel pose stretches the muscles of your back and stomach. When done without a ball, the muscles of your legs and arms have to work to lift your body. Using an exercise ball lets you stretch your back even if you don't have the strength to lift your body. You can simply relax on the ball and let gravity do its work. Drape your body over a ball with your body face up. Place your hands and feet on the floor as shown in the picture. Then, relax your head back.
Dolphin Plank Pose on a Ball
The dolphin plank pose is done by supporting yourself on the floor just on your forearms and toes, similar to a full plank or push-up position. The dolphin pose is done with your arms bent. This pose builds strength in your core, but placing your arms on the yoga ball instead of the floor increases the difficultly. Place your forearms on the top of the ball and straighten your legs. Position the ball under your chest. Straighten your spine and line your hips up so your body forms an unbroken line from heels to the top of your head. Maintain the position without changing the height of your hips or arching your back.
Chair Pose on a Ball
The yoga ball can be used with the chair pose, known in yoga as Utkatasana. Chair pose works the muscles of your legs and glutes when done standing without a ball, but by placing your back against a ball that rests on a wall you will train your core as well. The ball creates an unstable surface against the wall that requires your abs to maintain your balance. Place a yoga ball against a wall and step into it with the ball against your lower back. Squeeze your legs together. Bend your knees until your thighs are parallel to the floor or as close as they can be. The ball should be against your mid-back. Raise your arms over your head and touch your palms together. Hold this pose for as long as you can.
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