A yoga ball, also known as an exercise ball or stability ball, can be used to add more exercises to your yoga routines. Using a ball helps you focus on specific body parts and muscles groups. It can also help you develop a better physical balance and stability. Yoga balls come in various sizes and can be used with many different exercises.
Plank
To perform the Plank exercise, lie on top of the ball with your stomach and your feet touching the floor. Lean forward with your hands touching the floor. Slowly walk away from the ball using your hands until the ball is under your upper thighs. Your feet will be in the air at this point. Use your arms straight to balance yourself and keep your shoulders directly above your hands. Tighten your abdominal muscles and hold your breath for three seconds then release. Walk yourself backward with your hands back into the original starting position. And then repeat the exercise several more times. For a more challenging exercise, walk out further with your hands so that the ball is under your shins. Balance with your arms but lean forward until your shoulders are in front of your hands. Hold for three seconds and return to the starting position.
Bridge
For the Bridge exercise, lie on the floor on your back and rest your legs on top of the ball. While tightening your abdominal muscles raise your butt and hips off the floor and into the air so that your body forms a bridge formation. You will feel your core muscles in your stomach and back tighten and contract in order to keep your balance. Hold the position for three seconds and then release. Return butt and hips to the original position and repeat. For a more challenging exercise, while in the bridge position, raise your left leg for three seconds. Then switch and raise your right leg for three seconds, before returning to the starting position. You can also make the exercise more difficult by digging your heels into the ball and pulling it closer to you as your form the bridge position.
Standing Side-Splits
For the Standing Side-Split exercise, begin by standing with your feet together and about 12 inches away from the yoga ball. Bend over at your hip and place both hands on the ball in front of you. While keeping your butt in the air and your abdominal muscles tight, slowly raise your left leg behind you until it is parallel to the floor, or as close as you can reach. Rotate your body to the left at your hip and slowly raise your left arm over your head while keeping your right hand on the ball for balance. Turn your head toward your left hand and hold for three seconds. Lower your arm and leg to the starting position and repeat with your right leg and arm.
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