Implementing a yoga ball into your current workout provides you with numerous benefits. Yoga balls allow you to train your body in a preventative manner to decrease injuries while increasing overall body strength. ShapeFit.com states that the use of yoga balls help to maintain your body alignment, stabilize muscle functioning and improve overall muscle strength and endurance. Yoga ball workouts can be adapted to target your upper body, lower body and core.
Upper-Body Workout
The yoga ball is an excellent tool to strengthen your upper body. While targeting your upper body, you will also strengthen your lower body and core with the yoga ball. Performing planks and the child's pose exercise will target your upper body, strengthen your muscles and increase flexibility.
To perform a plank, relax your shins on top of the yoga ball. Support yourself with your arms extended and weight on the palms of your hand. Walk yourself forward allowing the yoga ball to move closer towards your feet. Keeping your core engaged and back flat, hold this position for 30 seconds. Complete three sets.
The child's pose exercise is excellent to implement in between the plank exercises. In a kneeling position, clasp your hands and place them on the apex of the ball. Press down to create resistance. Push your hips back towards your heels while simultaneously reaching your arms forward on the ball. You should feel this stretch in your shoulders, upper back and core. Hold each stretch for 15 seconds and repeat three times.
Lower-Body Workout
Alternating between squats and bridges is an example of a powerful lower-body workout using the yoga ball. This workout will enhance proper posture and body alignment throughout these exercises.
To perform the squat exercise, begin with your feet hip-width apart, your shoulders relaxed and your chest extended. Grasping a yoga ball with both hands, extend your arms from your chest. Exhale and lower your body into a squat position keeping your knees in line with your ankles and your arms extended. Inhale and return to the start. Complete three sets of 10 repetitions.
The bridge exercise starts with you resting on your back with your knees bent at 90 degrees and your calves resting on top of the yoga ball. Relax your upper body with your arms at your sides and engage your core. Exhale and lift your hips upward, contracting your glutes. Hold for one to two seconds, inhale and return to the start. Complete three sets of 10 repetitions.
Core Workout
Utilizing the yoga ball with this core workout aids in muscle development of your abdominal muscles and lower back muscles. To perform the superman exercise, begin on your hands and knees, keeping your back flat and placing the yoga ball under your stomach. Extend your right arm and left leg at the same time, hold one to two seconds and return to the start. Repeat with your left arm and right leg. Continue to alternate between both sides of your body, completing a total of three sets of 10 repetitions on each side.
The spinal rotation exercise can be performed by sitting on top of your yoga ball. Begin with both feet on the floor, shoulders relaxed and arms extended out from your sides. Exhale and twist to your right side. Inhale, return to the center and repeat to the left side. Maintain a stable core as to prevent your hips from twisting with your movement. Complete a total of three sets of eight repetitions in each direction.
Member Comments