Compared with traditional yoga, the yoga ball is more interesting. It can be used to help exercise the balance of the body, enhance the control of the muscles, and improve the flexibility and coordination of the body.
The yoga ball is a very good practice tool , and its instability can better practice deep and small muscle groups. So how to better play the effect of the yoga ball? You can exercise your whole body with just one yoga ball. Let’s do it together!
1.Supine Crunches
Usually we have done abdominal curling exercises lying flat on the mat, but most people suffer from low back pain or discomfort under the sacrum. Using the elasticity of the yoga ball will improve the exercise experience.
Movement: Lie on your back on the yoga ball , with your feet shoulder-width apart, and your legs perpendicular to 90 degrees to maintain core stability. Inhale and lean back to lengthen the spine; exhale and roll up the upper body, scrolling alternately on the left and right sides. Each time you exhale, the upper body is rolled up to activate the external oblique muscles.
Frequency: do three sets, each set 30 times.
2.Plank
For those of who often do plank poses, you may be tired of it, or not have much challenging, then suggesting you to try a yoga ball plank. The instability of the yoga ball will allow you to increase the core strength of your body and find more stability.
Movement: Bent your elbows on the spherical surface, open your feet to the same width as your pelvis, tighten your abdomen core, keep your shoulders stable, and hook your toes back. Keep your head, back, and hips on the same plane as possible.
Frequency: do 3 groups, stay for 1 minute in each group.
3.Raise your hands and feet alternately on the opposite side
Using a yoga ball can improve the experience of the action and better exercise the core muscles.
Movement: Place the yoga ball under the abdomen and come to the four-point support flat pose. Inhale, straighten your right arm and raise it along the base of your ears, stretch your left leg backwards until it is higher than your hips; exhale, return to the opposite hand and foot. The whole set of actions keeps the core tight and stable.
Frequency: do 3 groups, do 10 times in each group.
4.Raise knees and tuck in abdomen
Practitioners who often use yoga balls don't feel much about the basic movement. The following group of movements have higher requirements for the core, but they can improve the control and stability of the yoga ball.
Movement: Straighten your legs together and press your calf on the yoga ball. The lower abdomen exerts force on the knee and drives the yoga ball to roll forward until it reaches the level of the wrist and buttocks. Pay attention to maintaining the stability of the body during the action.
5.Relax your back
In addition to strengthening the core, the yoga ball can also be used as a stretching prop. The elasticity of the yoga ball can better stretch the back muscles, and beautify the shoulder and neck lines to achieve the best relaxation.
Movement: Place the yoga ball under the chest and back, straighten your legs forward, lift your hands over the top of your head, and relax completely.
Post time: Jan-07-2022