Yoga Ball Exercises
Yoga ball is also known as Swiss ball, stability ball or the exercise ball. It is made of soft elastic PVC and is filled with air. The diameter ranges from 14 to 34 inches. More often than not it is used in physical therapy, athletic training and exercise. Exercise ball workouts have become a regular feature in most of the gyms. Not only can you do the regular gym exercises, with the stability ball, yoga exercises can also be done with it. These exercises help in improving balance and flexibility.
Easy Yoga Ball Exercises
When you choose the exercise ball for your yoga practice, make sure you have the right size. Improper size of the ball can cause strain or injury. In some of the yoga exercises, you will require extra support. Do not hesitate to take extra support. When you start doing these exercises, you may require some time, till you are at home with the moves. It is recommended to prop the ball against the wall or a sturdy surface, in case you feel wobbly, while doing the exercises.
Yoga Ball Squats
This is one of the many exercises for legs, that can be done using the yoga ball. Women are the one, who often have to fight weight issues around their thighs. This is one of the exercises for women, which will help in the fight. However, it does not mean men cannot do it. Having said that let's see how to do the squat exercise.
- Prop the ball close to a wall, stand in front of the ball and now place your hands on the ball.
- Slowly squat down, but make sure your knees are behind the toes and roll the ball towards the wall, which will stretch your arms and chest.
- Inhale and straighten your knees and roll the ball towards yourself.
- This exercise should be repeated 10 to 12 times at least.
Men are often obsessed with their triceps, biceps and shoulders. This is one of the wonderful exercises for men, which works not only the triceps, biceps and shoulders, but also the pectoral muscles and the abs.
- To do this exercise, place the front part of your knees on the ball and hands flat on the floor, so that your whole body is parallel to the floor.
- Now look down to the floor and slowly lower your face towards the floor.
- Then slowly push back to the starting position and repeat the exercise.
Many of us spend a major part of the day sitting in front of the computers and end up with numerous back problems. This is a simple exercises for back, which you may want to include in your workout. It works the lower, middle as well as the upper back along with the buttocks. Let's see how to do this back exercise.
- Lie with your stomach on the yoga ball, such that your body is at a 45 degree angle with the floor.
- So that you do not lose balance, balance yourself with the tips of your toes.
- Stretch both your arms out in front of you on either side of your head, as though you are flying.
- Hold the position for a few seconds, before you come back to the starting position.
According to a number of fitness experts, doing abdominal exercises using yoga ball are very effective as compared to the regular floor abdominal exercises, especially for the lower abs. To do this exercise,
- Lie flat on the floor, lift your feet off the floor and place the exercise ball between your knees.
- Place your hands onto the sides and lift your buttocks off the floor.
- Hold the position for a few seconds and then come back to the starting position, but do not touch your feet to the floor.
- Repeat the exercise again 10 to 12 times.
- Yoga Warm Up
- Standing Yoga Poses
- Basic Yoga Poses for Beginners
- Prenatal Yoga Poses
