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5 Easy Yoga Ball Exercises for a Full-Body Workout

Woman doing fitness exercise

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Looking for ways to incorporate a yoga ball into your exercise routine? By using a yoga ball, you can get a full-body workout that builds flexibility without impacting your joints. Best of all, you can do yoga ball workouts anywhere you have a bit of space. Your living room, bedroom or even your office can become your personal fitness room with the right-sized yoga ball. If you’ve never worked out with a yoga ball before, here are five easy workouts to help you get started.

5. Hip Circles

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Start by sitting on the yoga ball, making a 90 degree angle with your knees and your feet flat on the ground. There are two levels of difficulty with this exercise. The easiest version is to place your hands on the ball. If that’s easy for you, try placing your hands behind your head. Now begin to move your hips in circles. Start with small circles and make the circles larger as you feel more comfortable. The focus on this exercise is to engage your abs, so be sure to contract your abs you move your hips forward with the ball.

4. Wall Squats

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Position the yoga ball between the wall and your mid to lower back. During this exercise, keep your feet in line with your hips. You will use your heels to move up and squat down. Go as far down as you can without moving your butt below your knees. That is to say, keep your knees at a 90 degree angle. Also be sure to keep your behind your toes. Always remember to breathe in and out while doing ball exercises, just like any workout. Do this exercise for 15 reps.

3. Hip Extensions

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Lie on the ground and place your heels on top of the yoga ball. Lift your hips off the ground while squeezing your buttocks. When you do this you should create a straight line between your feet and your shoulders. Hold this in place for several seconds then slowly move back down. You can change the difficulty of this exercise. Place the ball under your knees, rather than the heels, to make the exercise easier. Keep using your heels and cross your arms over your chest to make it more difficult. Perform this workout for 10-15 reps.

Kara is more than just a do-it-all writer; she's also a jetsetter who has experienced cities and cultures around the world! Find Kara on LinkedIn!

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