How to lose weight with a yoga ball: 6 exercises to help you lose weight

A perfect figure is what many people dream of. Nowadays, there are many different ways to lose weight. Of course, yoga ball weight loss is popular among many people. No matter which weight loss method you choose, you must persist in it to achieve good results. The following will explain the specific movements.

1. Flexion and extension (exercise biceps, chest, hips, gluteal muscles)

Alternative exercises: Biceps extensions, chest presses, horse stances, or squats

Stand with your feet shoulder-width apart, feet facing forward. Lie back with your hips and lower back resting on the edge of the exercise ball. Hold a 5-10 pound (2.3-4.5 kg) dumbbell in each hand, with your arms extended down and in front of the ball. Tighten your abs, contract your biceps, bend your arms, and lift the dumbbells toward your shoulders. Tilt your head and neck back onto the exercise ball behind you, contract your buttocks, and lift your hips until they are parallel to the ground. Lift the dumbbells toward your chest. Then return your hips and arms to their initial position and repeat the entire movement 10 to 12 times.

2. Rolling ball (exercises abdomen, waist and shoulders)

Alternative exercise: Sideways sit-ups

In a push-up position, place your feet on the fitness ball with your feet facing down. Place your hands on the ground, shoulder-width apart. Keep your abs tight and your arms straight. Bend your knees and pull the ball toward your left shoulder. Then push it outwards, then pull it to the right, and repeat 10 to 15 times.

3. Lunge ball rolling (exercise quadriceps, biceps femoris, gluteal muscles)

Alternative exercise: Regular lunge exercise

a. Stand with your feet shoulder-width apart and hold a 3-8 pound (1.4-3.6 kg) dumbbell in your right hand. Bend your right knee and place your right foot on the exercise ball behind you.

b. Slowly bend your left knee and roll the ball backward while lowering your center of gravity until your left thigh is almost parallel to the ground (your neck should be in line with your spine). Gradually straighten your front leg, lift your body, and roll the ball back to the starting position. Repeat 10 times on each leg.

4. Bent-over lift (exercise shoulders and upper back)

Alternative exercise: chest expansion exercise

Lie facedown with your chest pressed against an exercise ball and your toes resting on the floor. Hold a 1-5 pound (0.5-2.3 kg) dumbbell in each hand. Keeping your elbows slightly bent and your head and spine straight, lift the dumbbells forward and return to the starting position. Do this 24 times.

5. Bend over and bend your legs (exercise your gluteal muscles and lower back)

Alternative exercise: Hip stretch

Lie face down with your hips on the ball and your hands on the ground. Spread your legs hip-width apart, bend your knees, bend your feet naturally, point your soles upward, and keep your thighs parallel to the ground. Swing your legs up and down, tightening your glutes as you do so, keeping your abs tight to avoid arching your back, and not letting the ball roll. Do 25 times.

6. Chest expansion and shoulder hugging (exercise chest and back shoulders)

Alternative exercise: chest expansion exercise

a. Hold a 3-8 pound (1.4-3.6 kg) dumbbell in each hand. Lie on the ball with your head, neck, and shoulders. Stand with your feet shoulder-width apart and your toes facing forward. Lift your hips until your torso is parallel to the ground. Extend your arms out to the sides, with your upper arms parallel to the ground and your elbows slightly bent.

b. Lift the dumbbells until they are above your chest. Then cross your arms until the dumbbells almost touch your shoulders, then slowly lift the dumbbells back to the starting position along the original route. Do 10 times.