The Tai Chi ball is a little-known workout tool that offers great benefits to the user. While the movements are relatively gentle, a workout with a Tai Chi ball will help the user with his core strength as well as strengthen his arms and shoulders. The Tai Chi ball is about 10 inches in diameter and quite dense (four to six pounds).
Big circles
Take the Tai Chi ball with both hands and hold it in front of you with your right hand placed on the right side of the ball and the left hand on the left side of the ball. Step forward with your right leg and bend forward slightly. Starting on your right side, make a large circular motion as you hold the ball. Bring the ball up over your head and then down as you go to the left. Once you have reached knee level bring the ball up as you circle to the right side. Complete about five circles to your right and then five to your left.
Top and bottom
Take the Tai Chi ball with both hands and start with it at waist level. Bring it up to your shoulders in an oval pattern and then bring it down to thigh level. Continue this pattern while walking with the ball. Make at least five top-and-bottom circles with the ball.
Hand rotation
This may be the most difficult of the Tai Chi ball exercises to master. Put your hands on the ball with your right hand on top and your left hand on the bottom. Push your hands so that you rotate the ball in a smooth movement without making arm circles. You are moving your hands so that the ball is moving from top to bottom within your grasp.
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