yoga ball



Exercises are extremely useful for our overall wellbeing, but it is always not easy to carry out all the sessions of work out without getting seriously tired. Most times we even repeat workout postures until it gets stale and starts to bore us. In order to keep workout sessions fun and exciting you need to incorporate different workout equipment to ensure that we never run out of stuff to do. Yoga is no different. Adding an Exercise ball to your yoga collection would not only improve your overall shape, but the different styles you could do with the yoga ball will ensure you never run out of styles to do or get bored during your yoga session.


Remember how much fun it was to play with a ball when you were a child? A simple sphere was an endless source of inspiration and activity. And it still is. Using a Yoga ball can be a challenging way to add variety and fun to your workout.

New to yoga? or you don’t know what it is? check out yoga for you

Exercise balls — also known as physio balls, Swiss balls, or fit balls — are large, vinyl balls you can use to strengthen and stretch your body, improving core stability and balance.

yoga ball
Photo by Andrea Piacquadio on

Everyone should own or work with one, it’s incredibly versatile, it doesn’t take up much space, and it’s a very low investment. You can’t get a better bang for your exercise equipment buck.

You can never get bored with the exercise ball; it keeps you from ever having to repeat the same workout over and over. There’s no finish line when using the ball, there’s always another level, always a way to make an exercise harder.


Working out with an exercise ball takes traditional strength training to a new level, says Neal Pire, MA, FACSM, director of the Parisi Speed School, in Fair Lawn, N.J., a performance-based training school for athletes 6 and up.

“It can provide a great balance training tool,” says Pire.

Take a traditional bicep curl or a squat and do it on the exercise ball, says Pire, and it becomes a whole-body exercise, challenging your strength and more of your body’s muscles at one time.

“We have these things called proprioceptors,” says Pire, author of Plyometrics: Explosive Training for Athletes of All Ages, “and their job is to connect the body with the brain and tell the body where it is in time and space.”

related: yoga for you, A beginners guide to equipment and supplies

The proprioceptors communicate everything from the position of a joint to the tension on a muscle at any given time, says Pire. They send messages to the spinal cord and brain to control the action or movement in some way. When performing exercise ball exercises, you are stimulating those proprioceptors and challenging the body’s stability and balance while you perform the exercise, he says.

You are also stimulating the muscles of the core — the deep pelvic, abdominal, and low back muscles — which are essential for good posture and balance and movement control, says Pire.

The ball stimulates the smaller, stability muscles, in addition to the muscles being used in the exercise.

Try these 10 exercise ball exercises for a fun, whole-body workout:

 1. Squats with an Exercise Ball

  1. Stand with the exercise ball propped between your lower (lumbar) spine and a wall, pressing slightly into the ball. With hands at your sides or on hips, check that your feet are hip-width apart and slightly in front of you. you can also hold dumbbells on both hands for some next-level stuff.
  2. Bending at your knees and hips, slowly move into a sitting position with your knees over your ankles. Keep the ball in contact with your back as you move.
  3. Return to standing position, keeping the ball in contact with your back as you move.

Repeat 8-15 times.
Challenge: Lift one foot 1 or 2 inches off the floor and try doing the exercise with one leg at a time. Switch and repeat with the other leg.

yoga ball

2. Birddogs with an Exercise Ball

  1. Get on your hands and knees with the exercise ball under your abdomen.
  2. Lift and extend your opposite arm and leg off the floor at the same time.
  3. Reach away from the center of your body while balancing on the ball and keeping your hips stable.

Repeat 8 times on each side.
Challenge: Hold the position longer.

yoga ball

3. Supine Bridges with an Exercise Ball

  1. Sit on the exercise ball with your hands on your hips or crossed on your chest.
  2. Walk forward, gradually rolling the ball out until it supports your head and shoulders, instead of your buttocks. As you roll out, be sure to keep your weight on top of the ball.
  3. Form a flat “tabletop” with your hips, shoulders, and knees aligned — and your feet flat on the floor, directly under your knees.
  4. Without moving the ball, lower and lift your hips, tightening muscles in your buttocks and backs of your thighs.
  5. Repeat 8-15 times.
    Challenge: Lie on your back with the ball under your feet and your arms on the floor, palms down. Gradually lift your back off the floor, then return to the floor with control.
    Advanced challenge: Repeat the challenge, but with your arms off the floor.
yoga ball

4. Push-ups with an Exercise Ball

  1. Lie face down with the exercise ball underneath your belly and your palms flat on the floor.
  2. Use your hands to walk out to a plank position, resting the ball anywhere from your hips to your ankles. (This should be a position that provides for a challenging push-up, but allows your spine to stay aligned – with ears, shoulders, and hips in a line.)
  3. Bend your elbows to lower your upper body toward the floor, keeping your shoulders away from your ears and your abdominal muscles engaged.
  4. Repeat 8-10 times.
    Challenge: Move the ball closer to your ankles.
    Advanced challenge: Perform the push-ups with your hands on the ball and toes on the floor.
yoga ball

5. Abdominal Tucks with an Exercise Ball

  1. Get into a push-up position with the exercise ball under your knees and your palms flat on the floor.
  2. Tuck your knees in toward your chest as the ball rolls toward your ankles.
  3. Return to the starting position, staying balanced on the ball.
  4. Repeat 8-10 times.
    Note: Use caution if you have high blood pressure or if this exercise causes wrist pain.
    Challenge: Alternate rotating your hips right and left as you tuck.
    Advanced challenge: Keeping your legs straight, move your hips toward the ceiling until the ball is at your ankles.
knee tuck

6. Hamstring Curls with an Exercise Ball

  1. Lie on your back with the exercise ball under your heels and your palms flat on the floor.
  2. Lift your hips slightly and bend your knees to draw the ball toward your buttocks, without moving your hips.
  3. Repeat 8-15 times.
    Challenge: Raise your hips higher as you pull the ball toward you.
    Advanced challenge: Keeping it straight, lift one leg toward the ceiling, and try single leg curls. Keep your hips stable throughout.
yoga ball

7. Crunches with a Yoga Ball

  1. Lie with your middle back on the exercise ball, feet flat on the floor shoulder-width apart, and hands behind your head.
  2. Lift your upper body up, using your abdominal muscles, not your neck. Do not pull with your hands.
  3. Repeat 8-15 times.
    Challenge: Begin with the ball lower on your back, which puts more body weight into your abdominals.
    Advanced challenge: Lift one foot off the ground and try the crunches. Switch and repeat with the opposite foot off the ground.
yoga ball

8. Walk-outs With an Exercise Ball

  1. Rest your belly on the exercise ball and hands and toes on the floor.
  2. Walk out your hands to a plank position with the ball under your ankles.
  3. Then walk back, trying to keep the ball under your body.

Repeat 6-8 times.
Challenge: Hold the plank position for a few breaths before returning

yoga ball

9. Balance with a Yoga Ball

  1. Sit on the exercise ball, with your hands on your hips.
  2. Lengthen your spine as you imagine a string pulling the top of your head up.
  3. Plant your feet together on the ground in front of the ball.
  4. Lift one foot off the floor and hold for 3 to 5 seconds. Switch legs.
  5. Repeat 8 times with each leg.
    Challenge: Position toes on the ground and heels up. Slowly lift the toes on one foot off the ground. Repeat with the other foot.
    Advanced challenge: Lift both feet off the floor. Sit with only the ball touching the floor.
yoga ball

Yoga mats for beginners

10. T, Y, I With an Exercise Ball

  1. Get on your hands and knees with the exercise ball pressing into your hips and thighs.
  2. Keep toes down and knees bent, but lift your knees slightly off the floor. Tightening your abdominal muscles, try to lift your arms out to the sides of your body (into a T position).
  3. Then slowly move your arms forward (into a Y position) and then straight out overhead (into an I position). Maintain a neutral spine with strong abdominals and shoulders out of the ears.
  4. Repeat 4 times in each T, Y, and I position.
    Challenge: Repeat the exercise with one leg lifted up.
    Advanced challenge: Repeat the exercise with both legs lifted up or use hand weights.
yoga ball

Best yoga ball and other essential equipment.

Now that you know what to do with an exercise ball I will walk you through some of the best yoga balls to buy as well as dumbbells that are essential for your workout session. check out our post on yoga mats to see some of the best mats to use for your workout session.

URBNFit Exercise Ball (Multiple Sizes) for Fitness, Stability, Balance, and Yoga Ball. Workout Guide and Quick Pump Included. Anti Burst Design

A great product for a great price. The ball comes in a small box and extra ‘stoppers’ (plastic piece that stops the airflow), a stopper remover, and even a two-way hand pump. The ball is very solid and very comfortable. The material provides a nice grip, so you don’t feel like you’re slipping all over the place. If you’re doing core work, I suggest you fill it up more than you think. You want just a little bit of ‘give’ so you can get the best core workout.

Buy on Amazon

CAP Barbell Set of 2 Hex Rubber Dumbbell with Metal Handles, Pair of 2 Heavy Dumbbells Choose Weight (5lb, 8lb, 10lb, 15lb, 20 Lb, 25lb, 30lb, 35lb, 40lb, 50lb)

These rubber-coated dumbbells from Titan are a great addition to any gym whether you are just starting out or a seasoned weight lifter. The handles are chrome plated and textured for a comfortable and strong grip that holds up to use and weather. With these dumbbells, you can do a range of exercises that target your biceps and triceps, abdominals, deltoids, trapezius, back muscles, etc. Features: – Includes 2 rubber coated dumbbells – No assembly required – Strong, weather-resistant finish – Easy grip handle.

Buy on Amazon

BalanceFrom Anti-Burst and Slip Resistant Exercise Ball Yoga Ball Fitness Ball Birthing Ball with Quick Pump, 2,000-Pound Capacity

don’t let the low price of this ball fool you, You can use it to enhance the difficulty of many exercises plus, at under $20, it also doubles as the cheapest workout bench ever! Feels sturdy, looks great, comes with its own pump, which is efficient and easy to use.

Buy on Amazon

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