1. Handstand on the Ball
Begin by laying your tummy down on the ball. Walk your hands forward until just your toes are on the ball. Plant your hands strongly on the floor about shoulder width apart and with straight arms, engage your abdominals, push your chest forward toward the ball, and lift your hips straight up and back over your shoulders. Go to your tippy toes on the ball to help move the hips over your shoulders. Stay here for 3 full, deep breaths and release by stretching your legs back out. This pose engages your core, turns you upside down, opens your heart, and invigorates your whole body!
2. Boat Pose And Ball
Sit down, hold the ball in your hands, lean back and extend your legs straight out and spread your toes. Try to keep your lower back engaged so that you’re rolling toward the front, rather than the back of your sitting bones. Lengthen your legs so your quads stay toned but not stressed. The weight of the ball increases the load on your abdominals, making this excellent for the core. Breathe here for 3 full, deep breaths and then rest. Repeat 3-5 times to tone the core and build your breath capacity.
3. Backbend and the Ball
Start by sitting on the ball and gradually lean back, letting the ball support your back while keeping your feet grounded. When you feel the ball is in a supportive spot for your back, lift your arms overhead to deepen the stretch and get some traction in your spine. Breathe here for 3-10 full, deep breaths. To release, bend your knees and sit up. This pose is a perfect chest opener for counteracting the many hours we spend hunched over at the computer.
4. Legs up the Ball Pose
Hold the ball as you lay down on your back. Bend your knees and rest your calves on the top of the ball. Make certain the ball is close in to your butt. Reach your arms out at your sides at a 45 degree angle with the palms face up. Close your eyes and rest here for 5-15 minutes, breathing mindfully. This is a wonderful restorative pose when you need to get grounded, rejuvenate after a stressful day, or help to soothe the nervous system.
We would love to hear what some of your favorite fit ball exercises are! Please share below and let's all get the ball rollin'!
Photo Credit: Taro Smith