50 yoga ball exercises

I believe everyone has seen yoga practice. Yoga was introduced to China from the West and is popular among most women. Practicing yoga can improve your character and strengthen your body. In addition to doing many yoga movements by yourself, you can also use a yoga ball to complete more difficult movements. Yoga balls can effectively help people do yoga movements. Let’s take a look at the yoga ball movements.

1. Back stretch

Action essentials:

a. First, sit on the fitness ball, lean forward, spread your legs as far as possible to the sides, and at the same time, slowly sink your upper body and support yourself on the ground with your hands.

b. When you feel your back is fully stretched, return to the starting position and repeat.

2. Hip stretch

Action essentials:

a. Place the fitness ball behind you, squat down, and support yourself with your hands.

b. Bend your left leg and make your right leg 90 degrees. Place your toes on the fitness ball and slowly lift your hands off the ground and place them on your waist. Keep your upper body balanced and hold for 20-30 seconds.

3. Abdominal stretch

Action essentials:

a. Sit on a yoga ball. Push your feet forward and lower your hips so your lower back is in full contact with the yoga ball.

b. Lie down comfortably and stretch your arms. Bend your knees 90 degrees. Feel the back pain stop.

4. Lateral stretch

Action essentials:

a. Lie on your left side on a yoga ball with your right hand on the ground.

b. Stretch your left arm towards your head as far as possible. Hold for 30 seconds, then switch to the other side.

5. Plank variation 1

Action essentials:

a. The initial movement is in the form of a plank, with your forearms placed on the ball.

b. The arms and torso form a 90-degree angle and the body forms a straight line.

6. Plank variation 2

Action essentials:

a. The upper body is in plank position with both feet placed on the yoga ball.

b. Slowly straighten your calf until it is fully stretched. The body is in a straight line.

c. Be careful not to arch your back and hips.

7. Plank variation three

Action essentials:

a. Place your legs on the yoga ball and your body in a push-up position.

b. Use core strength to maintain body balance.

8. Buttocks Lift

Action essentials:

a. Lie flat on the ground with your feet on a yoga ball. Keep your arms at your sides.

b. Keep your arms on the ground and lift your hips so that your body is in a straight line. Pause for 1-2 seconds.

9. Single foot touchdown

Action essentials:

a. Assume a push-up position with your calves and feet placed on a yoga ball. Keep your body in a straight line.

b. Slowly lift your left leg off the yoga ball and lower it toward the ground. Then return to the starting position. Repeat on the other side.

10. Leg Bends

Action essentials:

a. Place your arms at your sides and your feet on a yoga ball.

b. Raise your hips, bend your legs, and lift your body upward until only your shoulders and arms are supporting the ground. Pause for 1-2 seconds.

11. Cobra pose

Action essentials:

a. Lie prone on a fitness ball. Let your arms hang from your shoulders, with your arms next to the ball.

b. Contract your hip and back muscles and raise your head, chest, arms, and legs off the ground. Stretch your arms back. Point your thumbs toward the ceiling.

12. Superman pose

Action essentials:

a. Place the ball under your abdomen/chest with your entire body fully stretched.

b. Then alternately raise your arms and the opposite thigh while maintaining your body balance.

c. Once you are confident with the movement, you can lift your supporting hand off the ground.

13. Back stretch

Action essentials:

a. Lie on the yoga ball with your feet on the ground, arms stretched out, and your body in a "V" shape.

b. Slowly lift your upper body and stretch your arms until your body is in a straight line. Hold for 1-2 seconds.

14. Reverse hip lift

Action essentials:

a. Lie on the fitness ball, support yourself with your arms and stand on your tiptoes.

b. Use your abdominal and hip strength to lift your legs. Pause for 1-2 seconds, then slowly lower your legs back to the starting position.

15. Push-up variation 1

Action essentials:

a. Start in a push-up position with your hands on a yoga ball, using your arms to stabilize the ball.

b. Start doing push-ups, bending your elbows until your body touches the yoga ball.