A yoga ball conditions the core muscles by providing an unstable surface -- you have to engage the core muscles to keep yourself upright. When used regularly, the yoga ball can help improve your posture by strengthening the muscles that support your spine. Yoga balls are available at online retailers and brick-and-mortar sporting goods stores.
Balance Exercises
Balance exercises force you to engage your abdominal and lower back muscles to keep yourself stable on the ball. Beginners should start with the basic seated position. Sit on the ball with your feet hip-distance apart and your knees bent 90 degrees. Try to sit for at least 10 seconds without rocking or rolling around. Once you are able to hold the ball still for one minute, graduate to more difficult balances, such as lifting one, then both feet. For even greater intensity, extend one or both legs in front of you. Hold your arms in a "T" to maintain your balance, and raise your arms overhead for more intensity.
Crunches
Crunches flex and strengthen your abdominal muscles while the unstable surface of the ball forces you to engage your lower back muscles to keep the ball still. For a basic crunch, start in the basic seated position and walk your feet forward until your tailbone rests on the ball. Link your hands behind your head with your elbows out at the sides. Lean all the way back so that the ball rests on your lower back and your torso hovers over the floor. Curl into at least 10 crunches. For more intensity, lift one or both feet off the floor. For greater intensity, draw your knees to your chest as you curl up and extend your legs straight on the release.
Extensions
Extensions work your lower back and force you to engage your abdominal muscles to keep the ball stable. Working your lower back also balances your torso to keep your spine in alignment. Kneel on the floor with the ball under your abdomen. Curl yourself around the ball, as if hugging it. Link your hands behind your head and lift your torso until your chest is parallel to the floor. Hold for two seconds then release. For more intensity, lift your knees and keep your toes on the floor while doing the extension. For even greater intensity, lift your toes and extend your legs behind you as you do the extension.
Stabilizers
Stabilizers force you to engage your abs and back muscles to keep the ball stable. Start in the basic seated position and walk your feet forward until your upper back and neck rest on the ball. Keep your knees bent 90 degrees and your body in a straight line from your shoulders to your knees. Hold this position for up to 20 seconds. For more intensity, lift one foot and extend your leg straight. For even greater intensity, raise your foot to the ceiling and extend your arms overhead.
References
- "Personal Trainer Manual"; American Council on Exercise; December 1996
- "Physiology of Sport and Exercise"; Dr. Jack H. Wilmore, et al.; November 2007
- "Trail Guide to the Body"; Andrew R. Biel; September 1997
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