If you go to the gym and have never been able to make any sense out of those big coloured balls in the corner, it’s likely you’re still yet to realize the great benefits they could provide you with.
The weights and fancy cardio equipment probably look more appealing. However, after you take a look at these three exercises you can do with a yoga ball, you may find it to be your new favourite thing – Not only because it’s fun, but because the results concerning a leaner and better looking body are spectacular!
Looking to develop firm and round glutes? If so, this exercise will work wonders for you.
- For the starting position, have your lower back against the yoga ball with your feet out in front of you and a bend in the knees.
- Put your feet forwards enough to ensure your upper back is resting on the ball.
- Squeeze the glutes, beginning from the floor, until your body is almost level (your back should always be against the ball).
- Lower the hips back down to the floor and repeat for sets of around 10 reps.
Balancing yourself on the yoga ball and doing crunches makes it a lot harder, which is great. The more you challenge yourself, the better the results will be.
- Position yourself so that your upper back and neck are on the ball whilst extending your feet out with them flat on the floor.
- Proceed to do a normal crunch movement (with your hands behind your head) and aim to lift your upper back off the ball and flex your core.
- Slowly lower yourself back down and repeat 12-15 times per set.
This is a great one to really focus and squeeze your hamstring muscles!
- Lie flat on the floor and elevate your ankles so that they’re on top of the ball.
- Brace your core and bring the hips up to put your body at an angle.
- Whilst keeping your ankles/calves on the yoga ball, pull it towards you and engage your hamstrings until the soles of your feet are on top of the ball.
- Return back to the starting position slowly and do this for sets of around 10-12 reps.
Despite the fact that it’s rare to come across someone using a yoga ball in the gym, don’t make the mistake of underestimating them. Since you’re having to stabilize yourself and complete the movements, it requires a ton of focus and effort. There's even more right here!