What are the yoga ball exercises?

Although people nowadays are under great pressure at work, with the continuous improvement of living standards, many people also pay great attention to their physical exercise, and always want to make themselves healthier through various forms of exercise. Yoga is one of them. However, when practicing yoga, you must know what the yoga ball exercises are, so that you can better proceed to the next steps. Let us take a look.

If you want to develop a strong body, you must not stick to the old ways, but change your routines regularly. The following 8 exercises, designed by fitness expert Paolo Fredini, will build more muscle and achieve body-sculpting results faster. "When you do abdominal curls, chest presses and back exercises on an exercise ball, more muscle groups are worked that you wouldn't get on the floor or a bench," says Fredini.

Do this 3 times 3 times a week (in addition to your regular endurance training) with 30 seconds of rest in between, and you'll immediately feel your muscles getting fully worked up. After 3 weeks, you will find that your body is firmer and sexier. After 6 weeks, even you will envy your body.

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

8 yoga ball exercises to perfectly shape your body

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)

8 yoga ball exercises to perfectly shape your body

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)

8 yoga ball exercises to perfectly shape your body

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)

8 yoga ball exercises to perfectly shape your body

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)

8 yoga ball exercises to perfectly shape your body

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.

There are many yoga ball exercises, so we need to spend a lot of time and energy. When you get home from get off work and feel very bored, you can practice yoga movements. This can not only strengthen your body, but also enrich your spare time life and make your life more colorful. Of course, you will live a happier and happier life.