How to Use a Yoga Ball

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There are numerous ways to use a yoga ball, starting with sitting on it and circling the tips to more complicated exercises, such as those that work the abdominals, glutes and hamstrings. Find a way to stretch the hamstring simply with help from a certified personal fitness trainer in this free video on using yoga balls.

Part of the Video Series: Yoga Exercises
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Video Transcript

Hi, my name is Tanya Batts. I'm a Personal Trainer with Gold's Gym. I want to talk to you about how you can use the yoga ball. This is one way; just kind of sitting on it. You could do a little circle with the hip; that's working the core; go back the other way. Even if you want to roll the hips forward and rolling back, you're working the abdominal muscles. If you're jumping up and down, you're trying to warm up the core; get kind of things going on before you really take the ball and do some hard work with it. Great thing to do with these yoga balls; take the arms, roll it out, pull it in; good stuff. "Ahhh", that burns the core like you would not believe; fantastic, "whew". You also have the option doing some harder things. Well, I'm going to show you a pretty good way to tone the abdominals, the butt, hamstrings and thighs. It's simple. You just want to have the heels on a ball; you want to lift the hips up off the floor; roll it in; push it back. Great way to use the ball. "Whew". You can even pull it in; dig one heel into the ball; take the other leg up and pulse it. "Boom". That's butt work; three, two, one. You can hold that leg up; pull up all way and push it away; holy cow, you're getting things done. So these balls are pretty great. You can just use them to sit on; watch TV; even stretch on these balls. Take one leg out; kind of fold, maybe on the side. That's working hamstring. But it's a great way to kind of stretch if you're exhausted after a run; "whew", jump on the ball; just a great way to do it. So these are just a few things you can do with the yoga ball.

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