Yoga balls are plastic exercise balls that allow for a variety of strength-training exercises. Made from an elastic PVC material, yoga balls offer a versatile exercise tool for workouts as diverse as pushups, situps, leg lifts, abdominal ball raises, reverse crunches and more. For best results, select a properly sized yoga ball for your height by making sure that your thighs are parallel to the ground when sitting on the ball. Whether you are a novice or an exercise veteran, yoga balls offer a convenient method for intensifying your workout.
Step 1
Perform the abdominal crunch by sitting on your yoga ball so that your feet rest on the floor hip-width apart. Keep your back straight as you cross your arms over your chest and tighten your abdominal muscles. Exhale as you slowly lean back until your spine is at a 45-degree angle from the floor. MayoClinic.com recommends finding the angle that causes your abdominal muscles to engage and holding the position for three deep breaths. Return to the upright position and repeat as necessary.
Step 2
Turn around and assume a pushup position with your shins resting on top of the yoga ball. Position your hands directly under your shoulders and straighten your back until your shoulders and heels are in one line. Slowly bend forward and down until your chest is one inch from the floor. Hold the position for one breath before pushing yourself upward again and repeating 10 to 15 times.
Step 3
Lie with your back on the floor and bend your knees so the bottoms of your calves rest on top of the yoga ball. Open your legs so they are hip-width apart and tighten your abdominal muscles as your squeeze your legs together, holding the yoga ball between your knees. Lift the ball from the floor by raising your knees upward from the ground and keeping your abdominal muscles contracted as you hold the position for three breaths before returning the ball to the floor.
Step 4
Attempt the modified ball raise by raising the yoga ball from the floor once again and slowly turning your hips to the right. Lower your legs to the right while keeping your right shoulder pressed down, and stop just before the ball touches the floor. Hold the posture for three deep breaths before returning upright and lowering the ball to the opposite side. Return the ball to the starting position and release.
Tips and Warnings
- Yoga balls are also known as fitness balls, exercise balls, stability balls and Swiss balls.
- Talk to your doctor before engaging in a strength-training regimen if you are unsure how your body will react to regular exercise. Make sure you are fit enough to exercise on the yoga ball, and allow yourself to take your time at first to build up the necessary muscles.
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