Yoga balls, also called fitness balls and stability balls, are large inflatable spheres that work the core muscles deeply during exercises. Using the balls improves balance and strength -- a bonus for any fitness program and important for performing yoga asanas. For an interesting challenge, some yoga poses like the plank and the bridge can be adapted to perform on a yoga ball. Basic crunches on the ball work the abs, transverse abdominis, obliques and a half-dozen secondary core muscles that are pressed into service to maintain balance.
Step 1
Sit on a yoga ball that is inflated enough so that it gives about 6 inches under your weight. Keep your feet flat on the floor. Contract your abdominal muscles and lean back slowly, walking yourself along the ball until the length of your upper back to your tailbone is resting on the ball.
Step 2
Check your knees to be sure they are bent at a 90-degree angle. Your feet should be hip-width apart. Position your hands behind your head and squeeze your shoulder blades together, winging out your elbows to the sides. Center your head, shoulders and hips in a straight line.
Step 3
Exhale as you increase the abs' contraction to curl the upper half of the body toward the thighs. Tuck your chin slightly into your neck to avoid thrusting it upward and tensing the jaw and neck. Think of the curl as a small, intense movement of pulling the rib cage toward the pelvis. Keep the lower back and tailbone firmly on the yoga ball.
Step 4
Inhale as you curl very slowly back down with control. Concentrate on remaining centered and stable. Keep the shoulders and neck relaxed but hold the contraction of the abs. Repeat the exercise eight to 10 times. The need to stabilize on the ball works many more muscles than curls on the floor. The improved core strength from curls on the ball helps with many of the traditional poses in a yoga practice.
Tips and Warnings
- When maintaining stability is a challenge, position feet wider apart until you can safely hold the pose and do the curls. As you get stronger, move the feet closer together on the floor. If you can only manage a few clean repetitions when you first attempt crunches on the yoga ball, do them with control and work up to more reps as you gain strength.
Things You'll Need
- Mat (optional)
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