The yoga ball is commonly used to strengthen muscle and increase flexibility. Both better prepare yoga students for numerous positions. Yoga balls -- sometimes referred to as stability or balance balls -- range in size from 35cm to 85cm, or 14 to 34 inches, and are constructed out of a durable plastic and filled with air. The air pressure within the yoga ball can be increased or decreased, depending on your needs and the exercises you want to complete.
Balance Pushup
The balance pushup is similar to a regular pushup, but instead of using your feet and hands to prop up your body, you put the ball under your shins so your feet don't reach the ground. To reach the position, lie face-down on your yoga ball and place both hands on the floor. Slowly walk your hands forward until the ball is directly under your shins. Perform three sets of eight to 12 pushups. Keep your back and torso straight and abdominal muscles contracted for best results.
Straight-leg Bridge
Completing Straight-leg Bridge is easy on your joints and works your core, gluteal and leg muscles. Lie on your back with your heels and ankles resting on the yoga ball. Contract your abdominal, leg and gluteal muscles while slowly lifting your bottom off the ground. Continue lifting until only your head, upper back and arms are on the ground. Hold the position for five to 10 seconds and then slowly lower your body. Complete five to 10 repetitions.
Yoga Ball Crunches
Get more out of your crunches and define your abdominal muscles by adding a yoga ball to your routine. Sit on a yoga ball with your feet planted firmly on the floor. Slowly roll forward until the ball forms to the curve of your back. Your knees should be bent so they form a 90-degree angle. With your hands behind your head, contract your core muscles and lean forward as you would with a normal crunch until your upper back is completely lifted off the ball. Hold for 10 seconds and then do 10 to 15 additional repetitions.
Ball Pass
The ball pass aims to increase flexibility while toning your arm, leg and core muscles. Lie flat on your back with your legs flat and toes pointed. Extend your arms behind your head while holding the yoga ball, which should also rest on the floor. Slowly raise both your arms and legs up and toward each other. As you do this, allow your neck, head and shoulders to come off the ground as well. Pass the ball from your hands to your feet and squeeze so the ball stays in place. With the yoga ball firmly resting between your legs, resume the initial position. Repeat and pass the ball back to your hands, then complete five to eight additional repetitions.
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