Yoga Exercise Ball Workouts

Yoga core exercises, with the help of a ball, will help to strengthen your core muscles, over a period of time. These include the hard to reach muscles (like the erector spinae and TVA muscles). These yoga ball exercises also help improve your overall balance and coordination. While some of the exercises are advanced and call for some prior experience, most of them are quite easy to practice. In fact, even the so called advanced and tough ones can be mastered, with a little time and effort. The most productive yoga exercises with yoga ball would be as follows:

Back Extension

Place the Yoga ball right beneath your lower torso and your hips; your knees may be straight or bent.  Place your hands behind your back or head and slowly start to roll down the ball.  Raise your chest from off the ball and move your shoulders up, till your whole body is in a straight line, your abs pulled in and your back are not hyperextend.

Ball Balance

Place the Yoga ball right beneath your hips and abs; place your hands on the floor and raise both legs off the floor and straighten them up.  Retain the position for 20 – 30 seconds, with your abs pulled in and your whole body in a straight line.  Now, carefully balance yourself and slowly lift your left arm out to your left side, careful not to roll over or let any part of your body collapse. Retain this position for a couple more seconds then switch arms.  This may turn out to be a little tougher than it sounds.

Butt Lift

Lie against the Yoga ball with your shoulders, neck and head supported on the ball. Bend your knees and body into a table-top position.  Next, lower your hips down to the floor without rolling the Yoga ball.  Raise your hips till your body is like a bridge, in a straight line.  Hold the pose for 20 – 30 seconds.

Hip Extension

Lie on your Yoga mat with both feet heels propped up on your Yoga ball.  Keep your abs tight and slowly raise your hips from the floor, till your whole body is in a straight line.  Hold the pose for 20 – 30 seconds and then lower yourself down.  For extra force and power, raise your hips and then take your left leg off the ball, hold for a few moments and then lower it.  Repeat the exercise, raising your right leg off the ball.