A yoga ball is a type of exercise equipment. It is also called a fitness ball or stability ball. A yoga ball can provide a challenging workout for your stomach muscles that increases your range of motion and strengthens your abdominal muscles. Yoga balls can help you work out your entire core (abdominal area). Having a strong core enhances your physical fitness and enables you to perform better in sports. It also improves your posture.
Step 1
Sit on the yoga ball with your feet flat on the floor. Make sure your ball compresses about six inches underneath your body when you do so.
Step 2
Sit on your yoga ball again. Keep your feet flat on the floor. Then carefully lean backward so that your tailbone, back and shoulders all make contact with the ball. Position your legs to make a 90-degree angle at your knees. Make sure your thighs are parallel to the ground and hip-width apart. Make your feet face forward. Distribute your weight evenly through your feet. Position the middle of your back on top of the ball.
Step 3
Place your hands behind your head. Squeeze your shoulder blades together. Pull your elbows back. Make sure you do not arch your lower back. Maintain this elbow position throughout the exercise. Keep your head aligned with your spine.
Step 4
Exhale and squeeze your stomach muscles. Flex your chin toward your chest. Slowly curl your torso up as if you were to make it touch your thighs. Focus on bringing your rib cage and pelvis closer together. Keep your neck relaxed while you tuck your chin toward your neck. Focus on pulling the bottom of your chest as close as you can to the top of your pelvis. Keep your feet firmly planted in the ground. Make sure your lower back and tailbone touch the yoga ball at all times. Keep curling upward until your upper back lifts off the ball. Hold this position while you maintain your balance for a few seconds.
Step 5
Inhale and slowly lower your torso back toward the ball. Do this in a controlled manner by making sure your feet stay firmly planted in the ground and your lower back and tailbone continue to touch the ball.
Step 6
Repeat Step 2 through Step 5 for a total of between 30 to 50 repetitions. Take a short break after every 10 repetitions.
Step 7
Kneel in front of your yoga ball. Interlock your fingers and place your forearms on the ball so that it rolls closer to your body. Roll the ball with your arms while extending your body into a straight line. Squeeze your stomach muscles. Roll back into the starting position. Repeat between 15 to 60 times, taking a short break between every 15 or 20 repetitions.
Things You'll Need
- Yoga ball
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