Yoga ball is also known as Swiss ball, stability ball, or exercise ball. It is made of soft elastic PVC and is filled with air. The diameter ranges from 14 to 34 inches. Often, it is used in physical therapy, athletic training and exercises. Exercise ball workouts have become a regular feature in most of the gyms as they help in improving balance and flexibility.
Easy Swiss Ball Exercises
When you choose an exercise ball for a yoga practice, make sure it is of the right size to avoid injury. In some exercises, you will require extra support. It is recommended to prop the ball against the wall or a sturdy surface in case you feel wobbly while performing any workout routine.
- Prop the ball close to a wall, stand in front, and then place your hands on the ball.
- Slowly squat down, but make sure your knees are behind your toes and roll the ball towards the wall. This will stretch your arms and chest.
- Inhale and straighten your knees and roll the ball towards yourself.
- This exercise should be repeated at least 10 to 12 times.
This exercise develops not only triceps, biceps, and shoulders, but also the pectoral muscles and the abs.
- 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.
- Now slowly lower your body facing the floor.
- Then slowly push back to the starting position and repeat the exercise.
This is a simple exercise for back-related problems. It works the lower, middle as well as the upper back along with the buttocks.
- Lie with your stomach on the yoga ball, such that your body is at a 45 degree angle with the floor.
- Stretch your arms out in front of you on either side of your head as though you are flying.
- Hold the position for few seconds and return to your original stance.
According to a number of fitness experts, doing abdominal exercises using a yoga ball are very effective as compared to the regular floor abdominal exercises, especially for the lower abs.
- Lie flat on the floor, lift your feet and place the exercise ball between your knees.
- Place your hands onto the sides and lift your buttocks off the floor.
- Hold the position for few seconds and then come back to the starting position, but do not touch your feet to the floor.
- Repeat the drill 10 to 12 times.
There are yoga ball exercises for pregnant women as well, however, they should be practiced after consultation with your obstetrician and gynecologist. When you are doing any one of the above mentioned exercises and you experience pain, stop doing the exercise immediately, and consult your trainer. There are chances, that your posture is not correct.
Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.