A yoga ball is a piece of exercise equipment that you can use for many different physical fitness purposes. It is a large inflatable ball that is also called a fitness or stability ball. A yoga ball can provide you a solid base for doing different kinds of stretching and exercising. This is because these balls force you to engage more muscles simultaneously, as your body has to work to maintain balance on the ball.
Step 1
Kneel with your ball in front of you. Lean over to place your abdomen on your yoga ball as you lift your hips, knees and feet off the ground. Walk your hands forward on the floor as you do so until the ball rests under your thigh muscles and your body is in a straight line. Pull your navel in towards your spine. Bend your elbows. Lower your upper body as close as you can to the floor. Hold this position for a couple seconds. Then push your body up so that your elbows are straight but not locked in place. Keep your head in a straight line with your spine. Make sure your stomach muscles are engaged. Start by repeating this exercise five times, working gradually up to 15 repetitions. Once you're able to do 15 repetitions, rest for a minute. Then do a second set of 15 repetitions.
Step 2
Stand with your feet about shoulder-width apart. Place your yoga ball between the wall and your lower back. Bend your knees. Lower your body down five to ten inches while keeping your shoulders even and your hips square. Hold this position for three seconds and then stand up again. Repeat this exercise five to 12 times. Then rest for 30 seconds and do another set.
Step 3
Hold your yoga ball as you stand with your feet hip-width apart. Raise the yoga ball over your head by extending your arms close to your ears. Then squat down while keeping your arms extended and your weight in your heels. Hold the squatting position for a couple seconds. Then stand up straight again. Keep your arms lifted as you squat 12 to 15 times total.
Step 4
Lie on your back. Hold your yoga ball. Lift your feet and legs so that your knees are bent and your shins are parallel to the ground. Then pick your head, neck and shoulders up from the floor and place the ball between your legs. Next lower your legs towards the floor as you reach your arms back. Come up again. Hold the ball as you lie on your back and drop your legs to the ground. Continue to pass your yoga ball back and forth from your hands to your legs between 10 to 12 times.
Things You'll Need
- Yoga mat (optional)
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