Yoga is an exercise form that is based on holding contractions for a specified amount of time. These are called "isometric" contractions. Performing yoga can help increase your flexibility, reduce your stress levels and also tighten some of your muscles. A tool that is often used in yoga is a yoga ball, also known as an exercise ball, stability ball or Swiss ball. These are inflated and used to work various parts of the body. One of those areas is the obliques, which are found on the sides of the ribcage.
Side Crunches
Place the yoga ball about the length of your legs away from a wall. Place your feet in a staggered stance against the wall, your hips on top of the ball and your hands on the sides of your head. Slowly lower yourself laterally over top of the ball, then lift yourself back up by engaging your oblique muscles. Do 10 to 12 reps and switch sides.
Alternating Leg Raises
Place the ball about an arm's reach away from a beam or stationary object. Lie on the ball with your lower back contacting it. Reach your arms over your head and grab the beam for support. Lift both of your legs simultaneously at an angle to the left. Lower them back down until they are parallel to the floor, then lift them up at an angle to the right. Lower them back to parallel and continue to alternate back and forth 10 to 12 times.
Side Planks
Stand in front of the ball with your feet in a wide stance. Come down to the ball and place your right forearm across it and perpendicular to your body. Your feet should be in a staggered stance and your shoulders should be in line with your hips. Place your left hand on your left hip, hold for 30 to 45 seconds, and switch sides.
Side to Sides
Lie on your back with your arms down at your sides and the ball pinched between your legs down by your ankles. Lift the ball up in the air so the bottom of your feet are parallel to the ceiling. Lower it from one side to the other in a slow and controlled fashion. Do 10 to 12 reps total.
Side Pull-ins
Come into a plank position with your hands on the ground and your toes on top of the ball. Pull the ball in toward your body, and draw your knees to the left. Extend the ball back out and pull it in toward your right. Alternate back and forth 10 to 12 times.
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