How To Use A Yoga Ball

You’ve likely seen fitness influencers on social media using yoga balls. These items can improve your yoga skills and enable you to take part in a wider range of activities.

It’s important to know how to properly use your yoga ball. Otherwise, you can injure yourself. Even if your misuse isn’t this serious, you won’t be able to reap the benefits of the yoga ball. 

How To Use A Yoga Ball

Luckily, this guide has all the information you need to effectively use a yoga ball.

What Is A Yoga Ball?

Yoga balls, also known as exercise balls, are items made from elastic. Filled with air, these yoga balls have a soft and bouncy texture. Yoga balls can be used for lots of fitness activities, not just yoga. For instance, they are regularly used in physical therapy.

What Are The Benefits Of Yoga Balls?

There are lots of reasons why yoga balls have been incorporated into yoga activities, including:

  • They help you to develop a better posture.
  • Your muscle strength can increase. This is particularly true of core muscles.
  • Recovery from back pain.
  • Enhanced balance and stability.
  • You can burn extra calories.

The Best Exercises For Yoga Balls

Yoga balls can easily be incorporated into your activities. Some of these exercises are super easy and suitable for beginners. However, some will be aimed at more advanced yogis. 

So it is important to consider the difficulty of the activity before you get stuck into it. We’ve included exercises for a range of different skill levels so that everyone can get involved.

These are some of the top yoga ball exercises:

For Beginners

Sitting on the Ball

To familiarize yourself with the yoga ball, simply try sitting on it. To do this, bend your knees at a 90-degree angle and lower yourself onto the ball. Your knees should be apart from one another.

If you have obtained the correct-sized yoga ball, you should be able to sit like this with your feet touching the floor.

This exercise will not be overly beneficial in terms of burning calories or strengthening muscles. Yet, it is great for people who have never used a yoga ball before as it gets people to understand how they work.

Bouncing on the Ball

A step up from the previous exercise, this activity gets yogis to sit on their yoga ball and gently bounce upon it.

To do this, sit on your exercise ball with your legs spread far apart and bent at a 90-degree angle. Gently bounce on the ball so that your legs are lifted from the ground.

Be sure not to bounce too vicariously. This exercise works your core muscles and encourages you to burn more calories.

This is also used as a method to induce labor!

For Intermediate And Skilled Yogis

Ball Jackknife

This is a useful core exercise that will strengthen your abs and hips. 

To complete the ball jackknife, place yourself in the high-plank position. Your hands should be directly beneath your shoulders. Place your shins on your exercise ball.

Engage your core and bend your knees, thus rolling the exercise ball closer to your buttocks. By this point, only your toes will remain on the ball. 

Return the ball to its original position and repeat as many times as you like. 

Ball Leg lift

Lie down with your back on the yoga mat. Place the yoga ball in between your feet. Either put your hands to the side or put them behind your leg. Slowly lift the ball into the air with your legs, ensuring that they are straight. Doing so will engage the core. 

Gradually lower your legs so that they return to their original position. Repeat these steps several times.

This exercise will be especially useful for your thighs and abs. So if you wish to strengthen these areas, feel free to give it a try.

How To Use A Yoga Ball

Tips For Using A Yoga Ball

To ensure that you are correctly using your yoga ball, simply follow these tips:

Inflate The Yoga Ball Properly

It is important not to over-inflate your yoga ball. This is because it could burst. As funny as this can be, it will be quite painful if your yoga ball bursts while you are using it. Not to mention, you will need to spend money on another exercise ball.

To prevent this, it is recommended that you only blow the ball so that it is 80% full. Not to mention, a slightly less firm ball will be less intense for beginner yogis.

Ensure That You Pick The Right Size

Yoga balls come in a variety of different sizes. The taller you are, the bigger your yoga ball should be. This is because short people will struggle to use a large yoga ball.

On the flip side, tall people won’t feel the benefits of the exercise ball if it’s too small for them.

Luckily, we’ve got some guidelines so that you can find the perfectly sized ball. For people under 5’, a 30 or 45cm exercise ball is advised. If you are between 5’ and 5’5” (152 and 165cm), you should use a 55cm ball. 

If you are in the region of 5’6” and 6’2” (166 and 188cm) a 65cm yoga ball should be sufficient. If you are even taller than this, a 75cm ball will be recommended. 

Make Certain That You Have Plenty Of Space

Many Yoga ball activities require you to have a good amount of space for your workouts. These balls have a habit of rolling away, so you will need plenty of space in case your exercise ball attempts to escape.

It is particularly important to ensure that you have space when working out with other people. If not, you could end up bumping into somebody else!

Final Thoughts

If you wish to become a more advanced yogi, you should better utilize yoga equipment. This included exercise balls, which are not only fun to use but can be extremely beneficial.

By following our advice, you can ensure that you are using the yoga ball the best you can!

Return to Yoga Tips

Angela Frederik
Latest posts by Angela Frederik (see all)