How to Core Train With a Yoga Ball

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A yoga ball is a great tool to use in various types of core training exercises. Find out how to core train with a yoga ball with help from a health and fitness professional in this free video clip.

Part of the Video Series: Yoga Tips for a Healthy Lifestyle
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Video Transcript

Hi, I'm Denise Druce, a Registered Yoga Teacher in Salt Lake City, Utah. Let's look at some ways to train core on a Yoga ball or a fitness ball. So, the first thing we'll do is we'll work on our balance. Find a place to sit right at the top of the ball where you feel really comfortable and stable. And then begin to pick up both of your heels, so you're just resting on your toes. Once you have that mastered, you may want to pick up one foot and then switch and continue working until you find a place where you can balance even if it's just for a second or two on top of the ball. It's a great exercise for the core. Another exercise are hip circles. So, sitting your hips on top of the ball and then just creating a great big circle using your abdominals, your obliques and your back muscles. So, you can do, you know, 15 or 20 in each direction and you'll feel all of the muscles in your core engaging as you make that big hip circle. The third exercise for improving core strength on a Yoga ball or a fitness ball are crunches and holds. Go ahead and lower your hips down so that the ball is resting in the lower back, the curve of the lower back. And then bringing fingertips behind the head, we'll just do some easy crunches, just like we do when we're laying on the floor. You want to make sure you're pulling your navel to your spine and exhale as you lift, inhale as you lower. After ten, come up and hold, contracting your abdominals tightly hold and squeeze all of the air out. And then the fourth exercise for training core using a Yoga ball or a fitness ball are planks. So, kneeling on the ground, we'll bring the ball in front of us and then we'll just roll on top of the ball until it's under our thighs, maybe even knees. And then we can hold that position with abs in tight for 30 seconds, maybe even for a minute. For more challenge, we can walk out even further. So, those are four great ways to train your core using a Yoga ball. I'm Denise Druce, for more Yoga tips, please check out my website.


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