A yoga ball, also known as the stability ball, exercise ball, or Swiss ball, it is designed by a Swiss doctor in 1960 to use it for rehabilitation of spinal injuries. Nowadays it is a popular tool used for fitness exercise, help you in stretching the muscle, improving balance, and strengthening core muscles. Doing exercise on yoga ball is better than the floor, the body tries to get the balance, so every muscle makes an effort to do that, the yoga ball is a cheap solution to have perfect workouts at home. Many people replace their office chair to stability ball to improve their health, better posture, and strength. There are different sizes of a yoga ball, you must choose the correct size that fits you.
Select the correct size for you:
If you’re shorter than 150, take a 45 cm ball (S).
If you’re between 150 and 165, take a 55 cm ball (M).
If you’re between 165 and 180, take a 65 cm ball (L).
If you’re between 180 and 200, take a 75 cm ball (XL).
If you’re taller than 200 cm, take an 85 cm ball (XXL).
Take into account individual differences
Before using a yoga ball:
On a wall, make a pencil mark at a height of 45, 55, 65 or 75 cm, depending on which size you take. Inflate the ball until the top of the ball is reach to your pencil mark, don’t use it for 4 hours after Inflated. Make sure it is not more than the size indicated on the box, or it could burst.
How to use a yoga ball:
Here are some great exercises for your body using a yoga ball, I choose short videos that easy to follow and everyone can do it for all levels.
Beginner Exercise Ball Workout:
In this video, you will see 3 moves on a yoga ball with fitness expert Jessica Bergenfield. The first exercise is a wall ball squat “I find this easier than regular squat”, the second is a ball roll out this exercise good for your abs and your core, and the last one is good for your chest.
20 Minute Yoga with a Stability Ball:
This is my favorite video for working on flexibility, chest opening and core strength in 20 minutes! I like to do it in the evening after work to take a deep stretch and relax every muscle.
Yoga Ball Core Exercises:
Tara Blackburn shows us several exercises to strengthen the core by using a yoga ball. Enjoy practicing
Exercise Ball as an Office Chair:
As we said before many people start to replace their office chair into a yoga ball to improve their health. And here learn how to use a yoga ball as an office chair.
Recommended yoga ball:
Here are the best yoga balls, and they are come with a pump to make it easy for you.