Yoga Ball Workout

More than 15.8 million people in the United States practice yoga, according to "Yoga Journal," as of 2008, and the yoga ball allows you to explore poses in fun, new ways. Made from durable vinyl, yoga balls are large, air-filled exercise balls used by fitness enthusiasts in a variety of movements. Performing a sequence of yoga ball exercises as a five-minute routine can help stretch, sculpt and strengthen your muscles for a total-body workout.

Cobra

The cobra pose stretches your chest, improves your posture and helps strengthen your back. According to "Big Yoga," by Meera Patricia Kerr, the cobra also massages your belly and relieves gas and constipation. Adding the ball to this traditional yoga pose assists in keeping your spine and hips in alignment, reducing lower-back pain. Lie with your stomach on the ball, legs straight and your toes on the floor. Place your hands on the ball for support. Inhale, look up toward the ceiling, extend your arms and arch your back. Press your hands into the ball and hold the position for 60 seconds, then release.

Bridge

While the traditional bridge pose opens your chest and improves spinal flexibility, adding the yoga ball to the exercise develops a strong abdomen, butt and back. Place your neck, shoulders and upper back on the ball. Keep your knees bent, feet flat on the floor and arms loose. Raise your hips toward the ceiling and hold for 60 seconds. To increase the challenge of the bridge pose, extend your arms over your head.

Triangle

The triangle pose not only stretches your sides, chest and inner thighs, but also strengthens the muscles in your legs, arms and feet. Stand with your feet about 3 feet apart. Place the ball under your right thigh, turn your right foot 90 degrees and step your left heel back about 2 inches. Raise your arms airplane-style. Exhale and bend your body to the right while sliding your right hand down your leg. Point your left arm and your face to the ceiling. Hold the pose for 30 seconds. Inhale as you resume the start position and repeat on the opposite side.

Warrior One

As it stretches your chest, hips, groin, abdomen and shoulders, the warrior one pose also tones your thighs and strengthens your core. Stand with your feet hip-width apart and hold the yoga ball over your head. Exhale and step forward with your left leg. Inhale, lift your right heel and turn it inward. Exhale again as you bend your left knee in a lunge position. Hold the lunge position with the ball over your head for 30 seconds. Inhale, resume the start position and repeat on the opposite side.