7 Yoga Ball Exercises

Rohan Mathew

Updated on:

Would you like to strengthen your core? You have a better choice of using a yoga ball with perfect exercise equipment to strengthen your core. This ball is undoubtedly helpful if you want to target your muscles like back, arms, glutes, or hamstrings. This ball is an effective means of building muscles, strengthening your core, and developing flexibility and balance. Take your stability ball and have fun with strength exercises. Here are the ten most effective stability ball exercises for Core training.

1.Stability Ball plank:

If you want to strengthen your core muscles, try these planks on a yoga ball. Planking is also best for improving posture. Here is precisely how to do planks properly for better results.

Get into the plank position by supporting your forearms on the ball, shoulders on elbows, fingers interlaced, knees bent, hips lowered, and your body in a long diagonal line. Inhale and prepare to exhale when you extend knees and put up hips to plank position. Keep your abdominals contracted, and your back straightens and eyes ahead of you. Maintain the position as long as you can for one mint for maximum core toning.

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  1. Stability ball dead bug:

Many people in the present era experience lower back pain at some point in their lives and suffer from other illnesses. Trying to uncover the root cause of their pain can be tricky. To an end, when it comes to working with people with lower back pain, developing their core stability is crucial. Doing a dead bug with a yoga ball is an excellent exercise equipment that provides more spinal stability. It also works for lower and upper abs at the same time.

Here are instructions to do a dead bug perfectly.

Keep you back flat, lie supine on the floor holding yoga ball between your hands and knees. This places tension in your abdominal rather than by pushing the spine to the floor. From there, extend left leg, right arm, and vice versa in a controlled way. Do 8-10 reps on each side in the beginning, but you can try the variation to maximize your effort. You can also do it as a general warm-up.

3.Leg circles:

Lie on the mat and place the ball between your legs. Bring your legs up, so your feet face the ceiling. Then you have to lower your legs in a circular motion while holding the yoga ball. Do this exercise in the clockwise and anti-clockwise direction. You can repeat it for 10-15 times.

4.Stability decline push ups:

The decline pushes up is a variation of the basic push up. These push ups offer a more significant challenge than the basic push up.

The main benefit of doing decline push ups is building strong upper chest muscles, shoulders, back, and arms. If you perform the exercise with your feet on top of a stability ball, you work your core muscles because of the effort needed to keep the ball stable. Here is the guideline to do decline push up:

You can perform decline push ups with your feet elevated on a yoga ball, so they are higher than your head. From this position, you can perform decline push ups. Place your feet close together and straighten your body from head to toe. Place your palms below your shoulders and extend your arms to assume the starting position. Keep your body rigid as you flex your arms and lower your head and then push back up to the starting position. Perform 10-15 reps or as many you can do easily.

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5.Boat pose:

You can tone your core and increase your lungs’ capacity by doing boat pose exercises with a yoga ball. Doing boat pose improves your balance as well as digestion.

You can do a boat pose according to the given guideline:

Place yourself in a seated position, hold the yoga ball in your hands l, lean back, extend your legs out, and spread your toes. Try to keep your lower back engaged. Inhale deep for three and relax. Do 3-5 reps.

6.Leg beats:

Leg beats is a funny and useful core exercise.

At first, lie on the top of the ball and place it below your stomach. Legs should be straight. Place your palms on the floors and start walking with them until the yoga ball below your thighs. Lower your arms and lift your legs. Separate your legs slightly to make them fuller. Open and close your legs quickly. Bring your legs together and straighten your arms and walk them back to the starting position having the yoga ball under your chest. Repeat it for 10-15 times.

7.Plank to pike:

If you want to strengthen the deepest abdominal muscles, then doing plank to pike exercise with a stability ball is the best method. Take the one and let us have strong abdominal muscles.

Place your feet on the yoga ball and your hands on the floor. Contract your whole abdominal core tightly and pick your butt up, and then draw the ball under. Try to hold this position and return to plank then. Perform 3-4 sets with 6-8 reps.