The stability ball is a piece of exercise equipment that resembles a large beach ball. This inflatable ball is effective for core training as well as upper- and lower-body strengthening and can be incorporated into your Pilates or yoga routines to increase intensity. The stability ball can enhance and lengthen a yoga pose, or you can use it as a guide to help ease you into a pose.
Plank to Pike
The plank to pike exercise combines the traditional yoga plank pose with a core strengthening pike exercise. Lie directly centered on the ball, reaching your hands to the floor in front of the ball. Walk your hands out slowly as you roll forward on the ball until your shins are directly centered on the ball. Keep your wrists under your shoulders and engage your core. Hold this plank pose for five to eight seconds and then slowly pull your hips up toward the ceiling into a pike. Hold the pike pose for five to eight seconds and release back to plank pose. Repeat this movement from plank to pike 10 to 12 times.
Side Angle Pose with Ball
The side angle pose engages your core. Using a stability ball helps increase your torso stretch. Stand with your feet slightly past shoulders-width apart and your arms parallel to the floor reaching out to your sides, palms down. Rotate your right foot and knee to the right and press gently into your right side. Your right knee should bend directly over your right toes. Reach your right arm down to your stability ball and stretch your left arm up over your left ear. Roll the ball out to your right, reaching your right arm as far as you can on the ball. Hold this stretch for 20 to 30 seconds. Roll up slowly and repeat on the opposite side. Do two to three complete repetitions.
Bridge on Ball
The bridge on ball exercise executes the traditional bridge pose with your heels on the ball for increased core and lower-body intensity. Lie supine with your heels pressing gently into your stability ball. Relax your shoulders, neck and head and place your arms next to your sides, palms down on the floor. Roll your heels down the ball and slowly lift your hips off the floor. Hold the bridge pose for 20 to 30 seconds and release. Repeat this movement 10 to 12 times.
Member Comments