A yoga ball is made out of durable rubber and it gets inflated to widths of 55 to 75 cm. Known by other names like physio ball, stability ball and fitness ball, the yoga ball causes you to be off balance when you use it. This, in turn, leads to a high amount of muscle recruitment. When your goal is rapid toning, you can target all of your major muscle groups with the ball.
Push-ups
Push-ups work your chest and arms. Place your lower shins on the ball and your hands slightly wider than shoulder width apart on the floor. At this point, lift your hips, tighten your core and get your back straight. Slowly lower yourself down by bending your elbows. Once your chest is about the width of your fist from the floor, push up and repeat for 10 to 12 repetitions. You can also do this exercise with your hands shoulder-width apart on the ball and your toes on the ground to target your lower chest.
Pike Press
The pike press is an advanced exercise that works your shoulders and core. Start out by placing your hands on floor shoulder width apart and your lower shins on the ball. Keeping your arms and legs straight, roll the ball toward your head and lift your hips high in the air. Your body should form an angle at this point. Once you form a straight line from your hands to your hips, lower your head toward the floor by bending your elbows. When your elbows form 90-degree angles, push back up and repeat 10 to 12 times. You can make this exercise easier by placing your shins on the ball, and you can make it harder by placing one foot on the ball with one leg extended in the air.
Dips
Dips work your triceps, which are found on the backs of your upper arms. To do these, you will need a bench. Stand with your back to the bench and the ball slightly more than leg length in front of you. From this position, bend down and place your hands on the bench shoulder-width apart while propping your heels up on the ball. Your butt should be slightly in front of the bench at this point. Slowly lower yourself down by bending your elbows, stopping when your upper arms parallel the floor. Steadily push back up and repeat for 10 to 12 repetitions.
Single Leg Bridge
Single leg bridges work your lower back and abs. Lie face-up on the ball with your shoulders and head resting comfortably on top, your knees bent and your feet flat on the floor. You should have a straight line from your shoulders to knees at this point. After extending your left leg out parallel to the floor, lower your hips to about 12 inches from the floor and rise back up. Carefully place your left foot down, raise your right leg and repeat 10 to 12 times with each leg. When doing these, cross your arms over your chest.
Squats
Ball squats work your thighs and butt and they are performed against a wall. Pin the wall to the wall with your mid back area, step forward slightly and place your feet shoulder-width apart. Slowly lower yourself down by bending your knees. Once your thighs parallel the floor, stand up and repeat 10 to 12 times.
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