Using an exercise or yoga ball adds variety and fun to the workout. Yoga ball strengthens and stretches the body, improving core stability and balance. It engages the abdominal and back muscles.
Yoga ball or a Stability ball is a ball made of soft elastic and inflated with air. Yoga balls focus mainly on core( abdomen and back) muscle strengthening called ‘Pillar Strengthening’. Push-ups and Curl-ups using a yoga ball are more effective than practising them on a flat surface as the unbalanced and unevenness employs more muscles and activates large number of core muscles.
Push-Ups using Yoga Ball
Kneel next to the ball with ball in front of you. Roll up onto the ball with your legs resting on the ball and palms resting on the ground. Drop-in your chest right between your hands and bring it back. With your thighs resting on the ball is the easiest way to do push-ups while the ball farthest away from your thighs would be more difficult to do push-ups.
Alternate Push-Ups with Yoga Ball
Lay with your chest on the stability ball. Place your hands on the ball at the sides of your chest. Place your toes on the floor, legs straight. Push your body up until your arms are almost straight (do not lock your elbows). Hold and balance for two seconds. Slowly return to the starting position and repeat.
Curl-Ups using Yoga Ball
Kneel next to the ball with ball in front of you and walk your hands out until your feet rests on the ball. With your palms against the floor, pull-in your knees towards your chest and pull them out. Pull them in, pull-out and repeat.
Best size for you
It is available in various sizes( usually 35-80cms diameter). If you are 4’6”-5”, 45cms ball would suit you best. Choose ball size that suits you best from below.
Height Ball Size
Up to 4ft. 6in. 35cm( small)
4ft. 6in. to 5ft. 3in. 45cm( medium)
5ft. 3in. to 5ft. 10in. 55cm( large)
5ft. 10in. to 6ft. 2in. 65cm( Extra Large)
Above 6ft. 2in. 75cm( medium)
Yoga ball exercises for weight loss
A simple sitting on the Stability ball burns 6% more calories than the calories burnt when sat in a chair in an hour.
Benefits of Stability ball exercises
Increased strength and resistance to injury.
This ball is also known as birth-ball as it aids in fetal head moving down into pelvis region.
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