You can use yoga balls, also known as stability balls, to design an exercise routine that enhances strength, stability and flexibility without having to use heavy equipment. The balls force you to balance against gravity while you perform certain exercises. They can provide a complete workout without the toll that some exercise takes on joints. Try a yoga ball if you're looking for a low-cost way to exercise, or if you're starting a new routine that is easily modified.
Size Matters
To ensure you aren't putting added stress on your joints, find the right size yoga ball based on your height. They come in a variety of sizes, from 30 to 85 cm. If you're between 6 feet and 6 feet 5 inches tall, you need a ball that's 65 cm in diameter. When you sit on the ball, place your feet flat on the ground in front of you. If your knees are bent at a 90-degree angle, you've found the right fit.
Yoga Ball Crunches
Crunches are among the most common exercises done on yoga balls. Sit comfortably on the ball with your feet firmly on the floor. Lie back slowly until your back is flat, as though you're lying on the floor. As you establish your balance, place your hands behind your head and lift your shoulders and upper back up into a crunch position. To intensify this routine, as you lie back onto the ball, walk your feet forward. This causes the ball to roll up into the small of your back and intensifies the stress on your abdominal muscles.
The Pike
The pike also works multiple muscles at once, including your abs, arms and chest. Start by rolling onto the ball face down until your stomach is resting on it. Your toes and hands should be touching the ground for balance. Putting your weight on your hands, use them to walk forward while keeping your body in a horizontal line. This will make the ball roll down your body toward your feet. If you're a beginner, walk on your hands back to the starting position. To intensify this routine, use your feet and hands to push your midsection up until your upper body is in a vertical position, almost like a handstand but bending at the hips. Lower your body, walk back to the starting position and repeat.
Add Weights
Once you feel comfortable balancing on your yoga ball, incorporate hand weights to work your upper body more. Lie on the ball face up with your upper back resting on it. From this position, you can do a variety of exercises, such as pushing straight up -- similar to a bench-press motion -- or extending your arms to your sides and lifting them, with elbows meeting in the middle of your body in a butterfly move.
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