Even though yoga is a gentle form of exercise, many techniques have been incorporated to build strength and promote weight loss. A yoga ball is an inexpensive way to add variety to your routine and challenge core muscles. By performing balancing exercises on the yoga ball, you use the core abdominal muscles for stability. Additionally, yogic breathing helps to relieve stress and anxiety, which can contribute to weight gain in the first place. Be sure to move with your breath while performing the following routine.
Step 1
Begin by placing the ball on the center of the mat. Sit on the ball with your feet hip-width apart, hands resting on the knees. Inhale, and roll the hips forward, arching the back and looking upward. Exhale, and roll the hips backward, rounding the back. Squeeze the abdominal muscles back toward the spine. Repeat this step, inhaling and exhaling, for 10 full breaths.
Step 2
Warm up the hips and abdominals with hip circles. Continue sitting upright on the yoga ball. Place the hands on the hips. Inhale and swing the hip forward, and to the right. Exhale, swinging the hips backward and around to the left. Inhale, and come back to the center, continue to circle around to the right again. Circle three times, then pause and reverse direction. Make sure you keep the abdominals moving and use the oblique muscles to stabilize the body and maintain balance.
Step 3
Sit up tall. Place the hands on either side of the ball, feet together. Tighten the abdominals for balance. Inhale, and raise the legs up together, leaning back slightly. Exhale, and lower the legs slowly back down, with control. Repeat this process for 10 to 12 repetitions. If this is too challenging, try doing the exercise one leg at a time until you build up enough strength in the abdominals.
Step 4
Kneel in front of the ball on the mat. Extend the right leg behind the body, and rest on the left side of the body, bringing the arm in front of the ball and resting the left hand down on the floor. Face toward the right, and extend the right arm up in the air above the body. Breathe deeply. Now, slowly raise the leg and bring it up around toward the right side of the ball. Tighten the upper abdominal and oblique muscles to support the low back. Do not arch the back. Hold for two or three deep breaths, then return the right leg back down to the floor. Repeat this process with the left leg. As you build up strength in the legs and abs, try increasing to five or six sets.
Step 5
Begin to cool down. Lay across the ball with the legs stretched out behind you and your hands hanging loosely over the front of the ball. Let the head drop down and relax the neck. Gently rock back and forth, breathing deeply into the back of the body. Although lying on the stomach, you can still expand the abdominal muscles and breathe deeply.
Tips and Warnings
- Perform these exercises slowly, and with control. Do not try to rush through them. Using your breath helps to tone the diaphragm and abdominal muscles.
- Always consult your physician or health care practitioner before beginning this or any other fitness program. Individuals with back injuries or prior back surgery should not perform balancing poses on the yoga ball.
Things You'll Need
- Yoga mat
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