Start with balancing on your Yoga Ball Workout. This is done by making sure the ball does not move. Put it in a corner or with couches together. You could always have someone hold it for you. You definitely do not want to fall. That will make you want to quit.
Here are additional People who can benefit from this:
- Pregnancy exercises
- Physical therapy
- People that are recovering from surgery.
- People in poor physical condition.
I personally love the ball exercises. I have used this method for all these things over the years. Except pregnancy the ball was not around back then.
You can always go back to the other article here!
Lets start with beginner friendly Yoga Ball Workout Exercises!
Step 1. Choosing the right size yoga ball for you. The right size is when you sit on the ball your thighs should be parallel to the floor. Your knees should be at a 90 degrees angle!
Step 2. Start with sitting on the yoga ball workout for balance. Sitting on the ball with your feet flat on the floor. Make sure your knees are hip-width apart. You need to stay focused on your core. If you do not know what your core is? It is okay! The best way to explain it is! The center of your body covers: abdominal muscles, obliques, Lower back muscles, pelvis and hips, and even your diaphragm that is your breathing muscle.
You always want to feel your core working when you work out. The best way I can explain your core. Is to have you suck in your stomach like you are trying to fit into last year’s jeans. Your trying to get someones attention by looking slimmer. All that tightness is your core. Start with a 10 minute workout. Then slowly go up to 30 minutes.
Step 3. Practice marching on you workout ball. This is done by sitting on the ball. Your feet are flat on the floor. Keep your core engaged. Slowly lift one knee up off the ground. Then you alternate knees starting with 5 reps on each leg.
Say you are not ready for this. You can brace yourself by putting your hands on the ball. Then you can work your way up to no hands. Once you can do 5 reps each work your way up to 10 reps on each. Remember don’t over do it. You can work your way up to 3 set of 10 reps on each. Do this slowly not all at once. This is going to help your stability!
Step 4. Wall-assisted yoga ball workout squats. Use a wall to stand against put the ball between your lower back and the wall. Put your feet slightly forward shoulder width apart. Slowly squat down and up again. Start by doing 5 reps remember if you cannot . It is okay. Work your way up to 5 then slowly up to 10 reps. When you are ready work your way slowly up to 3 sets of 10 reps. You do not need anything more than that.
Step 5. Seated yoga ball workout rolls. Start by sitting on the ball legs almost fully extended. Slowly roll the ball forward until you knees / legs are at 90 degrees. Then go back again. If you are not able to start that far. Start with your feet closer to you then work yourself to a full extension. Making sure your feet are flat on the floor.
Step 6. Yoga ball workout bridges. Start in a laying down position put your feet on the ball not quite to the top of the ball. You are probably going to need balance. Your balance should be done by moving your arms away from your sides palms down. Dig your heals in push your butt up into the air. Then go back down and start this with 5 reps. working up to 10 reps at a time. Once you are at 10 reps slowly work your way up to 3 sets of 10 reps. Make sure you are keeping your back straight.
Step 7. Yoga ball workout crunches. Start by sitting on the ball in a straight up position then walk your feet out until the ball is resting in the center of your back. Start by lifting you upper half to a 45 degree angle. Otherwise it is like stomach crunches. You start with 5 reps then work you way up to 10 slowly. Then work your way up to 3 sets of 10 reps.
Step 8. Yoga ball workout plank hold. This is when you have the ball under your feet and lower legs. Holding up by your hands that are directly under your shoulders.
If you cannot do this it is okay! there is an alternative way to start. Give yourself enough room kneeling over the ball. Put your weight on the ball and roll forward. Make sure your weight is on the ball. The only part touching the floor is your hands. Make sure your body is in a straight line. Then hold for 5 seconds slowly work your way up to 30 seconds. Then up to 3 rep of 30 seconds each.
Step 9. Yoga ball workout tricep dips. Sit on the ball and put your hands on the ball beside you fingers pointing in front of you. Lock your arms straight slowly push your butt off the ball and hold. Start with 5 seconds then 10 seconds then work your way to 3 sets of 10 seconds.
Step 10. Yoga ball workout stretching. Starts by reclining on you back across the ball have your hands touch the floor if you can. If you cannot work your way up to this. Hold for 5 second then slowly work your way up to 10 seconds. then you will work your way up to 30 seconds or more. this is kinda like a cool down.
Now Lets Move up to Intermediate Yoga Ball Workout Exercises!
Step 11. Yoga ball workout knee tucks. Start with your feet and ankles on the ball. You will be in the plank position. Then use your core to pull your knees up to your chest and arms. you need to make sure your hips stay level. Start with 5 reps then work your way up to 10 reps. Then work your way up to 3 sets of 10 reps.
Step 12. Yoga ball workout oblique crunches. Starting with your exercise ball under your lower back. Slowly pull your right shoulder up to your left hip then back down. Switch pull your left shoulder up to your right hip then back down. Start with 5 reps then move up to 10 reps slowly. Then you work your way up to 3 sets of 10 reps. If this is too hard at the moment then move the ball higher up on your back. Until you can do this in the lower back position.
Step 13. Yoga ball workout hamstring curls. Lay your back on the floor. Put your arms down to your side palms down. Place your feet just before the top center of the ball. Put your heels into the ball and roll the ball outward to straight legs. Then roll the ball back again. This is great leg strengthening.
Step 14. Yoga ball workout push-ups. Put both hands on the ball shoulder width apart. Your back has to be straight. Make sure both feet are planted on the floor. Drop your chest to the ball slowly. Then push it back up again. Do at least 5 reps working your way up to 10 reps. Then slowly work yourself up to 3 sets of 10 reps.
Step 15. Yoga ball workout single leg ball squats. You start with 1 foot on the exercise ball. Then your other foot in front of you on the floor. Then squat down from your front leg until your thigh on that leg is parallel to the floor. Then switch to your other leg do 5 reps on each leg and work your way up to 10 reps. Then work your way up to 3 sets of 10 reps for each leg. When your ready switch every other leg with a jump in-between switching.
Step 16. Yoga ball workout back extensions. Start with your feet on the ground. Your stomach and hips are on the ball. Then you put your hands behind your head and pull your upper body up like the “Cobra” pose in yoga. Hold your pose for at least 5 seconds work your way up to 30 seconds. Start with 5 reps working your way up to 10 reps. Then work you way up to 3 sets of 10 reps.
Step 17. Yoga ball workout pikes. You start in a plank position, Feet on the exercise ball your hands on the floor directly below your shoulders. While keeping your legs straight use your hips to stick your butt to the ceiling. Start with 5 reps and work your way up to 10 reps. Then slowly work your way up to 3 sets of 10 reps. Your body makes an upside down V.
Step 18. Yoga ball workout dead bug. Lay on the floor with your knees bent and your thighs and hips are bent at a 90 degrees angle. Now hold the exercise ball with your hands and knees. Straighten out your right arm left leg bring back that right arm and left leg to hold the ball. Then you switch to the left arm and right leg stretch them out all the way. Then you bring them back to hold the ball. that is considered 1 rep. Continue doing 4 more reps to make a total of at least 5 reps working your way up to 10 reps total. Then work your way up to 3 sets of 10 reps.
Step 19. Yoga ball workout pass V-sit. Lay down on your back with your arms and legs raised straight up holding the ball over your body. Then you move the ball from your feet to the floor then back up to your hands then the floor then back up. Basically a rep is your ball from the floor at your feet passes through your hands to the floor above your head.
Step 20. Yoga ball workout superman. Lay down with your stomach on the ball both feet and hands on the floor. Then raise your right hand and arm straight out at the same time do your left leg straight out. Then bring them back to their resting position and switch to the other side. Left hand and arm straight out and right leg straight out then bring them back to a resting position. That is 1 entire rep. You should do at least 5 reps and work your way up to 10 reps. Working up to 3 sets of 10 reps each.
Now Lets Move up to Advanced Yoga Ball Workout Exercises!
PS. I am letting you know these are also available. Just know I personally cannot do them! I never could. I am not afraid to straight up tell you. I cannot do these ones. You defiantly want to proceed with caution and slowly.
Step 21. Yoga ball workout lunges. Start with 1 foot on top of the ball your other foot is on the floor about 6 inches in front of that knee. Then bend both knees into a deep lunge. Make sure your front foot does not go past your toes.
Step 22. Yoga ball workout advanced push-ups with shins on the ball. Start by placing your shins on the ball. Then start to do your push-ups. While you are balancing on the ball. The ball requires you to use more muscle power to maintain your stability.
Step 23. Yoga ball workout squat jumps. Start by holding the ball at your chest. Start to go down into your squat as you start to come up, jump up and push your arms out at the same time. Then pull them back in again. This is just 1 rep work yourself up to 5 rep slowly. then up to 10 reps after that go slowly up to 3 sets of 10 reps.
Step 24. Yoga ball workout mountain climbers. Start by getting into the plank position with your feet on the ball. Pull 1 knee into your chest while the other leg is straight and on the ball. Then bring that leg back and do the same with your other knee and leg. Bring that one back. That is 1 rep slowly continue until you are up to 5 rep to start slowly work your way up to 10 reps then slowly up to 3 sets of 10 reps.
Step 25. Yoga ball workout single-leg hip thrust. Lay down with 1 foot on the ball the other leg going straight out. Then squeeze your buttox and hips ‘glutes’ to thrust your hips up off the ground. Making a straight line from your shoulder to your knee. Start with 5 reps each side slowly going up to 10 reps then slowly going p to 3 sets of 10 reps.
Step 26. Yoga ball workout russian twists. Start with your feet planted hip width apart. Make sure your upper back is in the center of the ball. Then take your hands and put them together like you are praying. Extend them fully out roll just your shoulders and arms from right to left and back again. Make sure you are going slow enough to not fall off the ball. Side to side and back again is 1 rep repeat this 4 more times that is your 5 reps. Then slowly work up to 10 reps then move yourself slowly up to 3 sets of 10 reps.
Now Lets Move up to Advanced Yoga Ball Flexibility And Stretching Workout Exercises!
Step 27. Yoga ball workout back arch stretch. Lay with the upper part of your back ‘thoracic spine’ on the center of your ball. Reach your arms over your head keeping your elbows straight. This stretches abs, hips flexors, chest and lats.
Step 28. Yoga ball workout hip flexor stretch. Sit up straight on your ball. Put your hands on your knees and push your forward pulling in your butt. Then push them back out again. Try and do 5 reps working up to 10 then up to 3 sets of 10 reps slowly. I would almost say this is just like kegels.
Step 29. Yoga ball workout side stretch. Sit on the ball straight up and keep your knees still. Rock your hips side to side holding at the top of each side movement. This is allowing your upper body to stretch.
Step 30. Yoga ball workout child’s pose with ball. Start on your knees put your chest on the center of the ball. Drape your arms over the ball while hugging the ball. Focus on your breathing deep into your lower back releasing tension.
Step 31. Yoga ball workout hamstring stretch. Lay with your back on the floor. Put your feet on the ball and your knees stay at 90 degrees. Take 1 knee and pull it toward your hold for 5 seconds and put it back. Then switch and do your other side.
Step 32. Yoga ball workout chest and shoulder stretch. Up against a wall put the ball at the curve in your lower back. Keep your feet planted on the floor, stretch your arms straight up. Lean back till your feel the stretch through your chest, core, and even your back. You should hold at least 10 seconds then work your way up to 30 seconds.
Step 33. Yoga ball workout hip rotator stretch. Start by laying on the floor fully stretched out. Next put your heels on the ball. Then take 1 ankle and put it on the opposite knee. That leg should be in a triangle. Take that knee and push it toward you and hold for a 3 count. Then push it the opposite way and hold for a 3 count. Do this back and forth a total of 5 times. That is 5 reps for this leg. Now switch and repeat. Slowly work up to 10 reps with each hip slowly working your way up to 3 sets of 10 reps per day.
Step 34. Yoga ball workout thoracic spine mobility. Start by sitting on the ball your knees should be hip width apart. Slowly rotate your hips in a circular motion 10 times 1 direction then 10 times the other direction. That is 10 full reps. You want more work your way to 3 sets of 10 reps.
Step 35. Yoga ball workout quadriceps stretch. This one I would use a wall to help. Stand leg width from the wall. Take your ball in hand with the ball still on the floor. Lift 1 leg and put it on the wall soon your leg is parallel to the floor. Then take the ball and hold it straight out. Your body is perfectly straight minus the 1 leg on the floor hold for a 3 count.
If you need to work up to a 3 count that is okay. Then work up to 5 reps of these with a 3 count. Then up to the 10 reps then up to 3 sets of 10 reps. Then you switch what you did to the first side to the other side. you do not want to be lopsided.
Now Lets Move up to Advanced Yoga Ball Workout Exercises Advanced and Specialized Uses!
Step 36. Yoga ball workout stir-the-pot plank. Start with your forearms on the ball then stretch your body out into a plank position. Then take your arms and do small circles like you are stirring a pot of stew. What you do with 1 side you do to the other. Try starting with 5 reps on each side. If that is not what you can do it is okay. Slowly work your way up to that. Then up to 10 reps then slowly up to 3 sets of 10.
Step 37. Yoga ball workout seated balance training. Sit straight up on the ball slowly lift 1 heal up off the floor, slowly lift your entire foot up off the floor hold for up to a 5 seconds count. Then replace your foot to the floor. Do the same with your other foot. Then slowly build up to doing 5 reps of these. While slowly building up to 10 reps then up to 3 sets of 10 reps each.
Step 38. Yoga ball workout prone trunk rotation. Start by standing leg length away from the wall. That is where you want to put the ball. Then get between the ball and the wall. Then with your knees on the floor. Next put your abdominal and hips on the ball. Then stretch out your legs so your feet are at the bottom of the wall. Stretch your body over the top of the ball. Now with a doll rod or even a broom stick handle put your hand on the rod just out farther than your shoulders. Then move the rod behind your head at your neck. This helps keep the right form for your stretch.
Then lean over the only as far as you can stay straight. When you come up rotate 1 shoulder towards the ceiling hold for a 3 count. Turn back then go back to leaning over the ball again. As you go back up this time turn your other shoulder to the ceiling and hold for a 3 count. Slowly build up to a 5 reps of this. Then you can work yourself up to 10 reps slowly. Then you can work your way up to 3 sets of 10 reps.
Step 39. Yoga ball workout hip adductor stretch. This is one you use the ball for balance. Start with the ball in front of you. Down on 1 knee with your other leg. Keep that knee bent to a 90 degrees angle. With that thigh and leg move it sideways like doing a half of a split. Now slightly and slowly bend from side to side. Start to work up to stretching from side to side with 5 reps. Do that with both sides. I truly do really mean slowly. This is not a muscle you want to hurt. Move extremely slowly getting up to 10 reps of each then up to 3 sets of 10 reps each.
Step 40. Yoga ball workout sitting as a chair. This is using the ball as a chair. Did you know their are lots of people that do use a yoga ball as a chair. While working watching, TV, or just reading it helps keep you from getting sedentary. Plus by setting on the ball you have to keep your core engaged.
This is 95 percent of all the Yoga Ball Exercises and stretches. There are out there I will be adding the rest later. I will also be adding different unique sets to do with them plus videos.
When you decide to move back to the New Years Resolutions page. Going back to your years resolutions. Here you are Move up to regular exercises here!
You have the choice of exercises! You can stay on just ball exercises or move between them, or just the regular exercises.