Tuesday, February 27, 2024
HomeInterestingYoga Ball Exercises For Beginners

Yoga Ball Exercises For Beginners

Yoga + Pilates Workout For Beginners


Are you looking for a new workout to tone your core and strengthen your back?

Yogalates is the perfect workout for women who want to get in shape, but dont have time to go to the gym. This easy-to-follow video will help you build strength and flexibility with simple yoga poses and Pilates ball exercises.

Yoga and Pilates are the perfect combinations to tone your core, strengthen your back, and improve flexibility. With Yogalates, youll get all of these benefits in just 30 minutes!

You dont need any experience with yoga or pilates to start this workout.

This beginner-friendly workout is designed so that anyone can do it! It will help you build strength and endurance while also improving balance and coordination.

The best part about this workout is that it can be done at home without any equipment or special skills. All you need is a mat and a small exercise ball. Its also great if you travel often because all of these moves can be done from anywhere.

If you still dont have fitness equipment, worry no more! You can purchase your own Core Workout Essentials, RIGHT HERE by clicking the add to cart buttons below.

So what are you waiting for? Get ready to look better than ever with this quick 10-minute routine!

Youll be able to do more with less effort as well as improve posture and balance. With our workout props, its easy to get started on a daily routine of strengthening your core!

Get ready to see results fast order now before supplies run out!

Jessica Guevara

Naked Yoga For Beginners

1) Make sure the room is at a comfortable temperature. Put on the heater if your room is cold.2) Close curtains to shield from sight of neighbors to see you naked.3) Create a place for practice. Put your yoga mat on the floor.4) If you can, move your computer or laptop next to the yoga mat on the floor.5) Hit Play for the naked yoga practice video of your choice. The teacher of the Naked Yoga School will guide you through the practice and when to take your clothes off.6) Have fun

What Size Stability Ball Should I Get

Before you put your gyms stability balls to use or buy your own, make sure you have one thats the right size. Like any piece of exercise equipment, its important that your stability ball fits your body. To find the perfect size, all you need to know is your height. If youre 54 or taller, opt for a ball thats 65 cm in diameter. If youre shorter, 55 cm is best. Use a tape measure to make sure that you have inflated your ball to the specified size it should be firm to the touch, but still have some give.

Also Check: How Many Ashtanga Series Are There

Push Up On The Exercise Ball

Push up builds arm and shoulder strength and requires more core strength as well.

Take your plank on the ball position .

Walk your body out so that the ball support is under your hips. The further out you go, the harder the exercise. Be careful.

Position your hands directly under your shoulders. Fingertips point forward.


Exhale: Bend your elbows back along your sides to lower your body in a line. This is a Pilates push up arm position, not military style.

Inhale: Push into the floor to come up. Keep the integrity of the legs and torso position.

3 – 6 Sets.

How Do You Use An Exercise Ball

20 Minute Beginner Stability Swiss Ball Workout

You can use an exercise ball in a number of ways, and since it doesnt take up a lot of space its an excellent piece of home workout equipment. One common way to use a stability ball is as a substitute for a bench. If youre accustomed to performing exercises with a stable bench, using an exercise ball will require firing up your core, hip, and shoulder stabilizers in a new way, Braun explains. Just keep in mind that because of this extra requirement for stability, you should start by using less weight than you would use with a bench.

Stability balls also allow movement in exercises like ab or hamstring rollouts. And you can use a stability ball as a sort of weight and move it from one side of your body to the other, or pass it between your hands and feet.

Recommended Reading: Tight Yoga Pant

The Best Stability Ball Exercises

Want to know the secret for strengthening your core, protecting your joints, and getting more muscle-building benefits out of every workout? Its stability. Or, a stability ball, to be exact. Also referred to as an exercise ball or a balance ball, stability ball exercises can take your workouts to the next level.

Stability ball workouts help to teach the body to move as one unit, explains Openfit fitness specialist Cody Braun. When performing stability ball exercises, the muscles that make up the core and surround the hips and shoulders have to work together to keep the body strong through a full range of motion.

Increased stability is useful for many reasons, both in and out of the gym. Stable joints are less prone to injury, because they have the strength to stay in the correct position during taxing movements. Additionally, being able to move your body as one cohesive unit helps when it comes to weightlifting, running, and other athletic endeavors, Braun says.

Back Extension And Twist

How to: Start lying with hands behind head , stomach on stability ball, and legs extended with feet planted on floor. Keeping neck neutral, lift head, shoulders, and chest up and rotate torso to left side so that right elbow draws toward mat. Reverse the movement to return to start. Repeat on the other side. That’s one rep.

You May Like: Lululemon Yoga Mat Care

Squat To Ball Overhead

You can never go wrong with squats. To perform this particular movement, hold the ball at chest level with your feet positioned slightly wider than the hips. Now lower yourself into a wide squat and touch the ball to the floor. To complete a repetition, rise and raise the ball overhead. This exercise targets your chest, arms, shoulders, and legs.

Stability Ball Mountain Climber

25 Minute Beginner to Intermediate Stability Ball Workout with Weights

Add a balance ball under your hands in your mountain climber exercise!

  • Set yourself up in an inclined high plank position, hands on the ball. With control, pull your right knee into your chest without losing a neutral spine.
  • Return the foot to the mat and repeat with the left foot. Continue for 1 minute.
  • Speed up and add more reps as you become more comfortable with the motion and stronger.

Recommended Reading: How Should Yoga Pants Fit

Naked Comedy : Naked Worker

This is the very first naked comedy show performed by Collibrina.If enough people like her comedy, then she will do more naked comedy videos. Please help her by buying her videos! Funny and honest evaluation of what would happen if we responded to everyday jobs the way we do to people who are naked in some way for pay…all performed by an actual nude lady.

Naked Intermediate Pilates 2 Half And Full Roll Up

The half roll up and full roll up are essential for fluid movement in the spine. I break down the specific steps movements. The “C” Curve is established in the body here. I show the variations of Roll Ups that can be done as the viewer’s core gets stronger and flexibility increases. Engaging the core more and truly utilizing the breath will aid in the more advanced sequence that includes raising the legs. I remove my clothes for freedom of flow and deeper connection to my self.

Recommended Reading: Calories Burned In 30 Minutes Of Yoga

Naked Meditation In Motion : Breath Of Joy & Laughing Yoga

A pranayama technique known as Breath of Joy and also give a short session of laughing yoga. Both techniques are designed to get the blood flowing and stimulate the third and fourth chakras – our centers of motivation and compassion respectively. Our brains are often thought of as mimicking the action of laughter, this causes our brains to produce the same neurochemicals as it would if we were laughing spontaneously. Laughing yoga is especially helpful for people dealing with depression

Moves With Exercise Balls For Abs Workouts

exercise with stability ball
  • Sit on top of the exercise ball with your feet shoulder-width apart and flat on the floor.
  • Slowly roll out until the ball is resting on your mid/lower back.
  • You can vary your arm positions to affect the difficulty of the move:
    • Hands touching opposite elbows arms may be rested on the chest.
    • Hands touching opposite shoulders arms may be rested on the chest.
    • Hands softly touching the head above the ears.
    • Hands softly clasped behind the head. Avoid pulling on the neck in this position.

    You May Like: What Is The Difference Between Leggings And Yoga Pants

    Yogasana For Beginners: 10 Easy Yoga Exercises You Must Know

    If you are looking for a way of taking care of your body and mind but do not have time for hitting the gym regularly, yogasana steps can be a lifesaver for you. Several yoga steps like knee pain yoga exercises and yoga breathing exercises can help your body function better by relieving stress and healing pain. Yoga can also help during pregnancy as exercises like the pregnancy yoga ball exercises help in improving the health of the mother and the baby. If youre planning on beginning yoga practice, make sure you get in touch with high-quality wholesale workout apparel suppliers for comfortable exercise clothes and take a look at these 10 easy yoga exercises, and get started.

    Work With A Physical Therapist Or Other Qualified Professional

    Before getting started with exercise therapy, it is recommended to work with a qualified professional, such as a physical therapist, a doctor or an exercise physiologist.

    A professional can help:

    • Determine an appropriate workout out routine. A professional can tailor exercise ball stretches and exercises to fit an individuals condition and abilities. For example, an athlete may be able to perform more challenging exercises or higher repetitions of exercises than an adult who is new to exercising and has just had an epidural steroid injection for sciatica.

    Read Also: Yoga Three Times A Week

    Exercise Ball Bouncing And Lifting

    • Stand up straight and your feet are flat on the floor.
    • Start bouncing the ball for at least 5 10 seconds.
    • While doing it, keep in mind that it must be near you so that you can keep your balance at the center of gravity.
    • Once done, start lifting the ball and place it above your head for at least 10 seconds.
    • Your feet must still be closed to each other.
    • Place the ball at the floor afterward.
    • Repeat the bouncing and lifting for at least 2-3 minutes.

    Naked Intermediate Pilates 4 Hundreds


    The Hundreds is the primary exercise in Pilates after your warm up. It stabilizes the trunk and warms up the core in preparation for the series of exercises to come. Though the basic Hundreds is a difficult exercise once mastered you can challenge yourself and the strength of your core by adding some layers. By extending the legs, placing them at lower angles and/or moving the legs steadily and fluidly while pumping the arms you will take yourself to the next level. Start slow

    Also Check: What Is Amrit Kalam

    Naked Beginner Pilates 9 Standing Leg Exercises

    In this video I show Standing Leg Exercises and Variations. I show single and double leg movement and how they can be beneficial for the joints and spine. I challenge myself by raising the hands above the head increasing the core’s need to be strong and stable. Being nude helps me to show the movement more precisely.

    Best Stability Ball Exercises To Improve Your Core Strength

    What exercises can you do with a stability ball?

    In this article, Ill share 30 stability ball exercises that work your whole body.

    The stability ball is an underrated piece of gym equipment that can really amp up your fitness.

    A fit ball goes by quite a few names such as a Swiss Ball, gym ball, or exercise ball.

    The physical therapist version is called a physioball or therapy ball.

    There is also a slightly larger version, the birth ball used by pregnant women. These names are often used interchangeably.

    The stability ball is one lightweight piece of equipment effective in improving balance. Whats more, it works to also improve your core strength and stability.

    The benefit of using a ball comes from the unstable surface it creates.

    When moving on or with the ball, your body is forced to engage core muscles to maintain balance.

    Research shows It creates more muscle engagement through your whole body.

    This greater core engagement helps boost all other areas of your fitness. Better flexibility, mobility, and strength can result from using a stability ball.

    Stability ball exercises can also strengthen any or all parts of your body including the hips, shoulders, and spine.

    This will help improve posture and alignment and can help reduce low back pain.

    Whether your goal is to tone your abs, improve balance or gain overall strength, adding a stability ball is the way to go.

    Here are 30 of the best stability ball exercises to train your whole body!

    Youll also like:

    Read Also: How Long To Hold Yoga Pose

    More Challenging: Ball Sit

    Sit-ups on the ground are already good for building your core, but the added challenge of doing them on an exercise ball can make them even more impactful.

    Remember, this exercise and the next one are best done initially under the supervision of a physical therapist or certified athletic trainer.

  • Sit on the ball with your feet flat on the floor and your arms crossed over your chest or on your hips.
  • Lean back into a 45-degree angle, bending at your hips and raising up on your toes without moving your feet.
  • Use your abdominal muscles to pull yourself back up into a sitting position without lifting your feet. Repeat 5 times.
  • Choosing Your Stability Ball

    Shared with Dropbox

    If you’ve been itching to try working out with a stability ball but you’re not sure how to select the right one for you, start with your height. When you sit on the ball, your knees should form a right angle while your thighs run parallel to the floor. A properly sized stability ball should allow you to sit at a desk as comfortably as a typical office chair does.

    Ready to get started? Here are six effective stability ball exercises to try.

    Recommended Reading: Hot Yoga While Pregnant

    Naked Guided Meditation : Chakra Check

    This video is good for those who feel constantly bothered or their lives are out of balance.Modern yoga classes teach only the asana , relegating practitioners’ journeys to the physical realm. However, the postures were originally practiced to prepare the body for meditation, leading to deeper exploration of the nature and capabilities of the mind and its connection to both physical and energetic existence. Meditation on the chakras, addressing each of the seven energy centers.

    How Big Should Your Stability Ball Be

    Make sure you buy the right sized exercise ball. Try them out at the store if at all possible. When you sit on the ball, both feet should be flat on the floor and your knees bent at a 90 degree angle.

    Dont want to miss the next post?

    Follow Turning the Clock Back on | |

    Or join the for simple tips on going green!

    If you cant get to the store, here is a general guideline for finding the correct size exercise ball:

    • Heights less than 51 use a 45 cm ball.
    • If you are between 51 and 57 , buy a 55 cm ball.
    • Between 58 and 61 , choose a 65 cm ball.
    • If you are taller than 62 , choose a 75 cm ball.

    Read Also: Yoga For Losing Weight And Toning Body

    Prone Ball Dumbbell Triceps Extension

    • Lie face down on your exercise ball with a dumbbell in each hand. Straighten your legs and tuck your toes.
    • Keep your chest and head up. You want a straight line from the tip of your head to your heels.
    • Keep your upper arms tucked into your sides. On an exhale, start to straighten your arms sending the weights behind you, engaging your triceps.
    • Inhale your arms back in. Repeat 10 12 times for 2 3 sets.

    Most Challenging: Ball Leg Lifts

    Stability Ball Exercises for Beginners – Fit Ball Exercises – Exercise Ball Workout

    Just as with the previous exercise, this exercise takes a traditional core-building activity and increases the impact:

  • Sit on the floor in front of the exercise ball.
  • Roll back so your head and shoulders are resting on the ball but your torso and hips are in the air. Keep your feet on the ground. Raise yourself until your body is in a straight line and your knees are bent at a 90-degree angle.
  • Lift one leg off the floor and straighten it until its level with the rest of your body. Hold for 10 seconds, then lower the leg.
  • Repeat 5 to 10 times for each leg.
  • As always when exercising, you should stop what youre doing if any movement or exercise causes sudden or sharp pain. Seek treatment if pain persists.

    Don’t Miss: Calories Burned Hot Yoga

    Shoulder Stretch On The Exercise Ball

    Use this exercise to stretch the back of the shoulder and challenge your abs and legs to keep you stable on the ball.

    Sit on the ball with your legs parallel, toes forward.

    Extend your right arm straight in front of you.

    With your left hand, grasp the underside of the upper right arm just above the elbow and gently pull your right arm across your chest.

    Keep your shoulders down and your chest open.

    Hold the stretch 5 to 10 seconds. Switch sides

    2 Sets.


    Popular Articles