Yoga ball exercises are one of the simplest ways to achieve a fitter body. No need for fancy contraptions or gear, all you need is 10 minutes, a yoga ball, these exercises and you’re good to go!
Yoga Ball Exercises to Keep Your Body Fit
1. Hamstring Curl
Living a healthy lifestyle doesn’t just mean eating the right kind of food but also committing to a proper exercise routine. Yoga ball exercises can help you achieve that. First off, doing a hamstring curl with a yoga ball helps improve the muscles in your back.
- Lie on your back, arms extended on either side of you. The back of your calves should be resting against the yoga ball.
- Slowly lift your butt off the floor by raising your hips. Keep your arms on the floor.
- Hold the position for at least three seconds before going back to the starting position.
- Do 15 reps.
2. Wall Squats
- Squat slowly until your knees are bent, forming a 90-degree angle. The ball will serve as a support as you roll from your lower back to your shoulder blades.
- Straighten your legs and keep your weight over your heels to return to standing position.
- Do 15 reps.
3. Squat and Reach
- Stand straight and grab the yoga ball with straight arms, bringing it to the same level as your face.
- Slowly squat down bringing the ball on your left, placing it slightly above your left foot. Keep this position for five seconds before untwisting your torso and returning to your original position.
- Repeat this routine with your right side.
- Do 10 reps on each side.
4. Overhead Ball Squat
- Do the traditional squat while holding the yoga ball over your head, arms extended.
- Make sure to keep your torso in an upright position to engage your shoulders. This activity helps deltoid muscles and shoulders.
- Do 15 reps.
5. Ball Lunge
- Put one foot on top of the ball and step back the other one five inches away, lunging both knees.
- Aim for 10 reps for each side to test your balancing abilities.
6. Balance Push-Up
Tired of the traditional push-ups, why not level it up with a yoga ball? This move is similar to the traditional push-ups, only using a stability ball for a more strengthened core.
- Lie facedown with hands and feet touching the ground and your stomach on top of the ball.
- Walk forward with your hands until your feet reach the ball.
- Perform a push-up with your feet balanced on top of the ball.
- Do 15 reps.
7. Reverse Extension
- Slowly exhale and stiffen your torso while straightening your legs. Make sure your hips lie directly on top of the ball while you lift both legs.
- Press and hold your legs together, moving at the same time.
- To return to your original position, slowly inhale and lower both legs at the same time back towards the floor.
- Do 15 reps.
8. Ab Roll Out
- Start on a kneeling position with the ball in front of you.
- Clasp your hands together, pressing them on top of the ball.
- After engaging your core, roll out towards your front until your forearms are on top of the ball. To execute this move properly, make sure your body reaches a 45-degree angle.
- Use your forearms to slowly pull back your body to the starting position.
9. Stability Ball Plank
- Slowly lift your chest off the stability ball while your forearms support your body weight.
- Keep your back straight and hold the position for at least a minute.
Do you want to lose belly fat using a stability ball? Watch this video by BetterSlimmerYou to know how:
Yoga ball exercises are a godsend for busy people who like to keep their workouts simple. This is the perfect routine for those who feel they hardly have any time or space to spare for a home workout routine. You can definitely count on these moves to tone your body!
Have you tried any of these yoga ball exercises? Share your thoughts with us in the comments section below.
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