Yoga Ball Workout: Most Effective Yoga Poses

A yoga ball workout is an excellent way to increase strength and balance without breaking the bank. Yoga stability balls are usually under $20 and can take your yoga routine to a whole new level. If you’ve never used a yoga ball before, read on to learn how to adapt traditional asanas to an intense yoga ball workout.

The Pike

This position without the ball works the core and requires a high level of balance, stability, and concentration. With the ball, it is even more difficult, but will produce even more substantial results.

Start out lying stomach down on the ball so that your hands and toes are touching the ground to maintain stability. Slowly, and with control, walk your hands out farther, allowing the ball to move down your legs all the way to your feet eventually. In the end, it should resemble a push-up position but with legs elevated on the top of the ball. Hold for 10-30 seconds; you will feel an intense burn in your abdomen and arms.

Ball Table Top

This pose will also work the upper torso area, abdomen, and arms. This pose is similar to a common plank position but will require a greater amount of strength and balance. Begin by sitting on your knees and placing your forearms out on the ball, resting so that your hands come together. You can interlock your fingers or make a fist with one hand and wrap the other hand around the closed fist. Activate your core and use these muscles to slowly push the ball away from you, straightening your legs as the ball gets farther away. Hold for 15-30 seconds. To avoid injury, keep your back straight throughout the pose.

Ball Hyperextension

This yoga ball workout pose is very similar to the common cobra asana completed in power yoga classes. It works the upper, middle, and lower back and arms. Start out on your knees, resting your belly on the ball, and placing either hand on the sides. While exhaling, lift your back off the ball using the strength of your arms and legs. Keep your arms in close to your torso and your pelvis tucked. Hold for a short time and repeat 5-10 times.

This yoga ball workout is challenging and should be completed by advanced yogis and athletes. Working to maintain balance like this requires a lot of strength and endurance. But know that, for your efforts, you will be rewarded with stronger, more defined abs, back, and arm muscles.