Yoga balls are an efficient way to spice up your current yoga routine. The proper use of these balls can help improve the body's endurance, balance and overall core strength. Because you are working with a round object, constant strain must be put on the muscles based in the very center in the core of your body in order to sustain your current position. It's a very simple but effective system of resistance training. These exercises don't require expensive equipment or a gym membership to perform. They can be performed in the comfort of your home with only the assistance of a yoga ball and a will to exercise.
Yoga Ball Push-Up
Step 1
Lie horizontal with your stomach on the yoga ball.
Step 2
Hold your torso up by placing your hands erect and perpendicular to the ground.
Step 3
Bend your arms, lowering your torso to the ground. Go only as far as you can to be able to push yourself back up. This exercise can seem to put a lot of strain on your elbows. However, the more that you do it the easier it will get. Do these in proper form, even if you can only do one or two. Doing them properly can prevent injury and build strength so that you can do more each time you work out.
Yoga Ball Thigh Blaster
Step 1
Position the yoga ball against a wall and hold it there with your back while facing the other way.
Step 2
Squat down, continuing to hold the ball against the wall. Get low enough that your thighs are parallel to the ground, while your calves are as perpendicular to your thighs as possible.
Step 3
Hold this position for around 10 seconds, and then stand back up. Take a short break for about twice as long as you stayed down.
Step 4
Repeat this process as many times as possible. This will give you a goal and a basis for comparing your improvement next time. It's important to write this down so you can remember what you did, because it is important to know where you were in your workout in order to know where you are going.
Yoga Ball Quad Builder
Step 1
Pick up your exercise ball.
Step 2
Stand with your legs at about the same width apart as your shoulders. Angle your toes slightly outward for increased stability in your base stance.
Step 3
Lift the ball as far above your head as readily possible. You may have hold lower down on the ball, depending on how long your arms are.
Step 4
Squat down until your thighs are parallel to the ground, and then slowly rise back up at a relatively slow speed. Going too fast will take away the strain emphasized on your quads. You want as must strain on your quads as possible. More straining equals more change felt in your muscles, which means more change. The more change in your muscles, the better the results.
Tips and Warnings
- Be sure to stay hydrated during your brakes in these exercises. Failure to do so could cause very painful cramps that could require you to end your workout.
- Make sure there are no sharp corners from furniture around you when performing these exercises. Have an open area designated for this particular workout. Properly following yoga ball instructions is very important, as improper strain of muscles could occur from dealing with a round object.
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