Yoga and exercise balls are actually the same thing; these large plastic inflatable balls go by many names including stability balls, Swiss balls and physio balls. They are used in numerous ways to help people develop or increase their strength and improve flexibility. Their main function is to create an unstable platform during workouts, which in turn adds a challenging twist to most exercises.
About Yoga and Exercise Balls
Exercise balls rose to popularity for their ability to strengthen your abdominal muscles and core. Their uses were quickly expanded and now it is common to see stability balls as part of numerous exercises, including during triceps extensions or dips, lateral shoulder raises, squats and lunges. Most often you will see exercise balls that range in size from 55 to 75 centimeters, and deciding which size to use depends greatly on your height, weight and the particular exercise you will be executing.
Half Moon Pose
Half moon pose is a challenging yoga pose that requires a sense of balance along with a strong core and sturdy legs; adding a yoga ball to the position ups the ante by several notches. Do a half moon pose by having your right foot flat on the floor and facing forward; your left leg is extended straight behind you with your foot flexed. Your right hand is on the floor or a yoga block in front of you. Though your right foot is facing forward, the rest of your body is rotated and facing the left sidewall. Your left arm should be extended toward the ceiling so that your arms make a T-shape. When using a yoga ball in this pose, placed it under your right hand to create more instability to an already unstable surface.
Bridge
Bridge pose is beneficial for strengthening your legs, glutes and core while it stretches the entire front of your body. It is traditionally executed by lying on your back with your knees bent and feet flat on the floor; you push through your feet to lift your pelvis toward the ceiling. Add the yoga ball by placing it under your feet so when you push up into bridge, you are also forced to stabilize through the use of your leg, glutes and core muscles.
Squat
The squat is a traditional exercise that is effective at strengthening your entire lower body. Using an exercise ball adds a twist to the move and forces your legs and core to work harder. Place a medium to large exercise ball between a wall and your lower back. Have your feet hip-width apart and facing forward. Bend your knees and lower down into a squat, stopping when your hamstrings are parallel to the floor. Push through your feet to return to starting position.
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