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. Yoga ball 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 yoga ball exercises for legs. Women are the one, who often have to fight weight issues around their thighs. This is one of the yoga ball 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 this squat exercise, but before that do you want to read on leg exercises.
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Prop the ball close to a wall, stand in front of the ball and now place your hands on the ball.
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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.
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Inhale and straighten your knees and roll the ball towards yourself.
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This exercise should be repeated 10 to 12 times at least.
Yoga Ball Push Ups
Men are often obsessed with their triceps, biceps and shoulders. This is one of the wonderful yoga ball exercises for men, which works not only the triceps, biceps and shoulders, but also the pectoral muscles and the abs. Read on chest exercises.
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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.
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Now look down to the floor and slowly lower your face towards the floor.
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Then slowly push back to the starting position and repeat the exercise. Click to read on how to do push ups.
Yoga Ball Superman
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 yoga ball 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.
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Lie with your stomach on the yoga ball, such that your body is at a 45 degree angle with the floor.
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So that you do not lose balance, balance yourself with the tips of your toes.
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Stretch both your arms out in front of you on either side of your head, as though you are flying.
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Hold the position for a few seconds, before you come back to the starting position.
Yoga Ball Reverse Curls
According to a number of fitness experts, yoga ball exercises for lower abs are very effective as compared to the regular floor abdominal exercises. To do this exercise,
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Lie flat on the floor, lift your feet off the floor and place the exercise ball between your knees.
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Place your hands onto the sides and lift your buttocks off the floor.
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Hold the position for a few seconds and then come back to the starting position, but do not touch your feet to the floor.
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Repeat the exercise again 10 to 12 times.
