Yoga ball, core ball, Swiss ball; Pilates ball; fitness ball; it seems like everyone has their own ball these days...the problem is that there all the same ball. But whatever the name, a yoga ball is great for developing the core of your body. The core consists of your abs, back and pelvis. Yoga balls are actually quite easy to put to use; just sitting on one for a 1/2 hour or so will give you a little bit of a workout. But you can maximize the benefits of owning a yoga ball with some simple exercises that can be done pretty much anywhere.
Bend and Stretch
In a standing position, bend your knees slightly. Your knee caps should not extend out past the tips of your toes. Hold the yoga ball straight out in front of you, hands on either side of the ball and the arms straight out and horizontal. Without moving your feet, swing the ball out to the right and hold it there for five seconds. Return to center. Swing the ball out to the left, hold for five seconds, then swing back to center again. You can work different smaller muscles in the same subset by varying the angle of your arms vertically.
Yoga Ball Sit-Up
Sit on the ball with your back straight and your feet flat on the floor. Cross your arms over your chest and lean back until you feel your stomach muscle contract. Hold the position for five seconds and then come back to vertical. For an extra good ab workout, go back farther and hold it longer.
Floor Board
Lie on the floor on your back with your legs straight and your feet resting on the ball. Slowly raise up your hips and buttocks, keeping your body stiff as a board. Hold the position for five seconds and then slowly lower your hips and buttocks back to the floor. You can also do this lying on your side to work the love handles.
Rolling Floor Board
Once you've got the floor board down there's a good variation that will further work your core. Raising your back and buttocks up off the floor, begin bending your knees until your feet dig into the ball and the ball rolls back toward your raised buttocks. Go slowly so that the workout maximizes the stress on your muscles.
Tummy Roll
Lie face down with the ball under your stomach. Bring your feet up and hold your upper body parallel to the floor with your arms. Slowly pull your body forward with your hands until the ball is resting on your thighs. Hold it for five seconds and then roll back so the ball is once again on your stomach. For an advanced form of the exercise, keep moving forward until the ball is touching the tops of your feet, then roll back to the starting position.
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