6 Yoga Ball Exercises (for Full-Body Strengthening)

Yoga ball exercises are a great weight to lose weight and tone your abdominal muscles. These exercises combine Pilates techniques with a yoga ball, and can additionally help to promote healthy spinal alignment, better posture and improved flexibility.

Yoga ball exercises have the advantage of strengthening the entire body starting with your core. Achieving this stability can help with stability and coordinated arm and leg movements.

Ideally, yoga ball exercises should be done as guided by a personal trainer or physiotherapist to avoid injuries. 

Check out some yoga ball exercises that you can perform at home:

1. Yoga ball crunch

Support the ball on your back as shown in the image, keeping your knees bent and your hands gently resting on the back of your neck. Contract your abdominal muscles while exhaling through your mouth. Repeat the exercise 20 times.

2. Yoga ball push-ups

With your belly facing the floor, place the top of your feet on the ball, and support your torso with your hands on the floor, lined-up under your shoulders. Once you have achieved a stable, balanced position, flex your elbows and bring your chest to the floor. Be sure to exhale through your mouth as you lower your chest, and inhale as you make your way back up. Repeat this exercise 8 times. 

3. Lumbar flexion

Support your abdomen on the ball, keeping your legs straight behind you, as shown in the image. Gently position your hands on the back of your neck and contract your lower back muscles to lift your chest away from the ball. Repeat the exercise 8 times.

4. Yoga ball wall squats

Place the ball between your back and a wall. Separate your legs shoulder-width apart, bend your knees and squat while the ball slides up your back. Return to your starting position. Repeat the exercise 10 times.

5. Yoga ball on reverse plank

Lie with your back on the ground and place the ball under your feet, as shown in the image. Raise your glutes from the ground, pressing your heels in the ball so that it does not move. Hold this position for 20 to 30 seconds, and repeat 3 times.

6. Leg raises with a ball

Hold the ball between your feet, and raise the yoga ball into the air, until your legs form a 90 degree angle with your spine. Each time you raise your legs, slowly exhale through your mouth, and inhale as you lower them.

It is important to emphasize that these exercises require total mental concentration and synchronized breathing to perform them correcly and safely, which is why they are not recommended for beginners.