"Beginner" is a term that usually doesn't apply to yoga ball exercises. Maintaining proper body alignment against the ball's tendency to roll readily in any direction is a challenge, no matter what your ability level. But some yoga ball exercises stand out as simple, effective ways of getting used to this deceptively innocuous-looking piece of workout equipment. Yoga balls are also known as stability balls, exercise balls, balance balls or fitness balls.
Seated Rotations
At first, just sitting on the yoga ball might take some getting used to. Ease into it by sitting down on the ball, both feet planted on the floor. Rotate your hips slowly clockwise, then shift to a counterclockwise rotation. Once you feel comfortable with this movement, extend one leg straight in front of you and continue your hip rotations with only the one foot on the floor. Make sure to practice rotating in both directions, spending equal time on each leg.
Biceps Curls
Once you're comfortable sitting on the ball, doing a few biceps curls will give you a good measure of how much the ball works your abs. Sit down with a dumbbell in each hand. Extend both arms straight down by your sides, palms facing forward. Bend your elbows, curling the weights up toward your shoulders. Stop when you can't move your hands any higher without swinging your elbows forward. Keep your abs squeezed tight to maintain upright posture throughout the motion, and notice how much more your abs work when doing curls on the ball than if you were sitting in a chair.
Crunches
Yoga ball crunches are simple enough to qualify as a beginner exercise, but that doesn't make them easy. According to a 2001 research study commissioned by the American Council on Exercise, yoga ball crunches are one of the all-around most effective abdominal exercises. Sit down on the ball. Walk your feet forward, slowly lying back on the ball until it contacts you from shoulders to hips. Plant both feet flat on the floor and squeeze your abs, flexing your rib cage toward your pelvis in the classic crunch motion. Relax back to the starting position, then repeat.
Wall Pushups
Doing wall push-ups with a stability ball forces your core and shoulder girdle to work together at keeping you stable. Place the ball against the wall with its midline at about nipple level. Plant both hands on the ball and move your feet back slightly. Squeeze your abs to keep your body straight from head to heels as you do a wall push-up, bending your arms to lower your chest toward the ball. Stop when your shoulders are even with your elbows, then straighten your arms to press yourself back up to the starting position.
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