A yoga ball, also known as an exercise ball, stability ball, or Swiss ball, is a versatile exercise tool that is typically used in fitness and rehabilitation settings. The purpose of a yoga ball is to aid in various exercises and stretches, providing stability, core strength, and balance training.
One of the primary purposes of a yoga ball is to improve core strength and stability. When performing exercises on the ball, the body's core muscles, including the abdominals, back muscles, and pelvic floor, engage to maintain balance and control. By using a yoga ball, individuals can target these muscles more effectively than traditional floor exercises, leading to improved overall core strength.
In addition to core strengthening, a yoga ball can also help to enhance balance and coordination. When using a ball, the body is constantly working to maintain stability, which activates small stabilizer muscles throughout the body. This can improve overall balance and increase body awareness, leading to improved coordination.
A yoga ball can also be used for stretching and flexibility exercises. By using the ball as a prop, individuals can perform various stretches that target different muscle groups. The ball provides support and allows for deeper stretches while reducing strain on joints and muscles. This can be particularly beneficial for individuals who are looking to improve their flexibility or individuals undergoing rehabilitation.
Furthermore, a yoga ball can be used to improve posture and body alignment. When sitting on the ball instead of a chair, the body is forced to engage the core muscles and maintain an upright position. This can help strengthen the back muscles and promote better posture over time.
Overall, the purpose of a yoga ball is to provide a versatile tool for engaging the core muscles, improving balance and coordination, increasing flexibility, and promoting better posture. Whether used in fitness workouts or as a seating alternative, a yoga ball offers numerous benefits to individuals looking to enhance their overall fitness and well-being.
Best Yoga Balls in December 2024
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Rating is 5 out of 5
Trideer Extra Thick Yoga Ball Exercise Ball, 5 Sizes Ball Chair, Heavy Duty Swiss Ball for Balance, Stability, Pregnancy, Physical Therapy, Quick Pump Included (Black, L (58-65cm))
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ANTI BURST & SLOW DEFLATION - Our exercise ball is made with the honey comb structure which makes it deflate slowly and burst resistant if punctured, thus reducing the risks of injury due to falls to the ground and offering you the most caring protection like your endearing mom’s!
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NON SLIP SURFACE - The Swiss ball is not picky at all when it comes to the practice venue - be it home, the gym or outdoors, the premium slip prevention will leave you feeling safe and your movements worry free. Not to mention it’s one-thing-for-all - Pilates, Yoga, pregnancy gymnastics or various other low-impact exercises, you name it. And don’t forget the total body exercise ball HIIT cardio workout!
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Office Ball Chair for Fun and Better Posture - Tired of the ordinary office chairs? No worries! We have you covered! Try our Office Ball Chair for a healthier and more active lifestyle. This chair is a magician that corrects your posture and eventually drives your back pain away! Plus, you can even treat yourself with a highly efficient back and abdominal strengthening or some deep stretches that you long deserve during or after work!
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TOP QUALITY MATERIAL - Our exercise ball proudly stands itself out among the products of the same class. It is strictly weight tested and can resist up to 330 lbs. The strong material is nicely made with non toxic PVC material, thus free of BPA & heavy metals.
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EASY TO INFLATE AND PERFECT PACKAGING - Time is money! This exercise ball literally save your life in a hectic world with its quick inflation pump that comes with it, as well as 2 air stoppers and detailed instructions for you to follow. Available in 5 sizes, 45cm 55cm 65cm 75cm 85cm to meet your special needs.
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Wood or painting are unfriendly to the exercise ball. So please keep the ball away from woodwork, wooden furniture or painted walls. And as cute as they are, your lovely pets could potentially damage the ball with their sharp claws so just a kind reminder to stay away from them when practicing with your ball.
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Inflation Instructions: Let the ball sit for 2-3 days after the initial inflation, then inflate it again to allow it to be stretched to the desired size.
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Rating is 4.9 out of 5
GalSports Yoga Ball Exercise Ball for Working Out, Anti-Burst and Slip Resistant Stability Ball, Swiss Ball for Physical Therapy, Balance Ball Chair, Home Gym Fitness
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【Easy Peasy Core Strengthening】Simply sit on the exercise ball to build up your core! Sitting on it activates your core which works to stabilize your entire body. Say bye to those insanely sweaty, smelly gym sessions, and save your precious time! 15 minutes a day on the ball will bring you a good-looking set of abs, a nice figure, and better flexibility.
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【Double Security】Supporting up to 120kg/264.5lbs, this yoga ball keeps you and your family safe by deflating slowly when punctured. The concentric circle pattern helps distribute your weight evenly, resulting in a much higher weight capacity.
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【1 Ball, Multiple Uses】The Galsports stability ball works wonders in relieving your lower back pain by strengthening your core and back. Use it to also work other various parts of your body, enjoy heavenly pre/post-workout stretches, and improve your posture with ease!
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【High-Quality Materials】 Each of the Galsports exercise balls for working out has passed testing according to CA Prop 65 requirements, which means it does not contain any heavy metal like Pb and Cd, or 10 types of harmful phthalates. Therefore, by choosing the Galsports exercise ball, you are wisely choosing to protect the health and well-being of you and your family.
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【Less Carbon Footprint, Greater Value】 We offer two options: the exercise ball with a pump and without a pump. Please kindly choose the ball without a pump if you’ve had one to join us on a mission to reduce our carbon footprint and protect our environment.
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Rating is 4.8 out of 5
Gaiam Classic Balance Ball Chair Ball - Extra 52cm Balance Ball for Classic Balance Ball Chairs, Nectarine
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OFFICIAL CHAIR BALL: This 52cm Balance Ball is made exclusively for the Gaiam Classic Balance Ball Chair models (Including Backless) as an extra or replacement ball (Chair NOT included)
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BOOST ENERGY LEVELS: Using the same ball as the exercise guide, this chair helps to build a healthier core, align the spine, relieve back pain and stiffness, boost energy levels and increase productivity with an active body and a focused and engaged mind
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RECOMMENDED USER HEIGHT: Designed for users 5' to 5'11" tall and fits most standard-height desks. For a taller chair, add 2 inches with Gaiam's compatible leg extenders, sold separately. 300-pound weight capacity.
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REMOVE BALL FROM CHAIR FOR WORKOUTS: Remove the balance ball from the chair to perform core workouts and stretching routines
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INFLATION INSTRUCTIONS: For a perfect fit, it may be necessary to re-inflate the ball once or twice after the initial inflation to stretch to its final size. Inflate ball with air, let stand for 24 hours, deflate 50% then fill again to 52cm height.
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Rating is 4.7 out of 5
PRIMASOLE Yoga & Exercise Ball for Balance Stability Fitness Workout Pilates at Home Office & Gym with Inflator Pump (17.7 inch Pale Gray) PSS91NH057A
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【TRUSTED BRAND Amazon.com Limited Brand】Primasole is a fitness brand established in April 2019. Our lineup includes a yoga mat, exercise & balance ball , balance disc, and foam roller. We are here to help you incorporate fitness into your daily life.
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【CHOICE OF4 SIZES & 5 COLORS】Choose from 45, 55, 65, or 75‑cm size to suit your height and purpose. Wide range of sizes helps you find the ideal ball for yoga, ab work, Pilates , core training, pregnancy exercise, or office chair. Five different colors to coordinate with any mood, style, or preference. Choose from indigo blue, silver gray, nail pink, pale gray and blue.
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【Secure Grip and Safety】Burst-proof construction ensures air will escape slowly. European toy safety standard tested and made from high-stretch material.
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【Strength core and flexibility 】Balance balls are perfect for all types of training at the gym or in your home. You can comfortably work almost every major muscle group. Stability work is great for your core and can also help improve overall flexibility, balance, and coordination. It even does your posture a solid.
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【Accessories】Inflator, cap, cap opener, paper tape measure
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Rating is 4.6 out of 5
Small Pilates Ball, Therapy Mini Workout Core 9 Inch Exercise Bender Pilates, Yoga, Workout, Bender, Training and Physical Therapy, Improves Balance
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ALL ROUND - The mini exercise ball can effectively stimulate your abdominal and inner thighs muscles, increase your flexiblity, strength and endurance! Can add instability and resistance to do a variety of exercises, and very suitable for relaxation of the body. Most importantly, it makes your exercise full of freshness and fun.
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PROFESSIONAL DESIGN - Made of soft, flexible, durable and skin-friendly PVC, can remain elastic and squishy even fully inflated. Special film attached to the surface, make Goonidy Pilates Ball smooth but non-slip, and can withstand 700lbs, not burst even if pierced by a sharp object.
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EASY TO USE - The Balance Ball can be easily infalted with included tube and breath, pump not required. And a folded size as iphone 12 mini makes the ball convenient to carry and store.
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MULTIPLE USAGE - Soft and skin-friendly materials, plus can withstand 700lbs, make Goonidy Small Exercise Ball suitable for yoga, pilates, ballet, barre, physical therapy, core strength, balance, flexibility, toning and sculpting, fitnness, pregnancy birthing, bouncing, beach and playground play and most rigorous training and workout.
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100% Satisfaction Guarantee - We care about the experiecne of each customer and serve you wholeheartedly! If you are unhappy with our product for whatever reason, please contact us, and we will gladly provide a replacement or refund.
How to do yoga ball bridges?
To perform yoga ball bridges, follow these steps:
- Begin by lying flat on your back and place a yoga ball underneath your feet. Your feet should be hip-width apart.
- Engage your core by drawing your navel in towards your spine.
- Press your feet into the yoga ball and lift your hips off the ground, creating a straight line from your hips to your knees. Your shoulders and upper back should remain on the ground.
- Squeeze your glutes at the top of the movement and pause briefly.
- Slowly lower your hips back down to the ground while maintaining control and keeping your core engaged.
- Repeat for the desired number of repetitions.
Tips:
- Keep your knees in line with your feet throughout the exercise.
- Maintain a neutral spine by avoiding arching or rounding your lower back.
- Breathe deeply and exhale as you lift your hips.
- Start with a smaller range of motion and gradually increase it as you become more comfortable and stronger.
Note: It's important to consult with a professional or a certified yoga instructor before starting any new exercise routine, especially if you have any pre-existing medical conditions or injuries.
How to do a yoga ball squat?
To perform a yoga ball squat, follow these steps:
- Begin by selecting a stability ball that is an appropriate size for your height. When seated on the ball, your hips should be slightly higher than your knees.
- Stand with your feet hip-width apart, toes pointing forward.
- Place the yoga ball against a wall, making sure it is stable and won't roll away.
- Position the ball against your lower back, pressing your back into the ball.
- Slowly walk your feet forward while leaning back into the ball until the ball is positioned between your lower back and the wall, and you are in a squat position.
- Engage your core muscles and keep your chest lifted throughout the exercise.
- Lower down into a squat by bending your knees and hips. Imagine sitting back into a chair, pushing your hips back and keeping your knees in line with your toes.
- Go as low as you feel comfortable, aiming for a 90-degree angle at your knees.
- Push through your heels and engage your glutes and thighs to return to the starting position.
- Repeat the squat movement for the desired number of repetitions.
It is important to maintain proper form to ensure safety during the exercise, and if you have any existing conditions or injuries, it is advisable to consult with a professional before attempting yoga ball squats.
How to strengthen your core with a yoga ball?
Using a yoga ball, also known as an exercise or stability ball, can be an effective way to strengthen your core muscles. Here's a step-by-step guide on how to do it:
- Choose the right size ball: Ensure that your yoga ball is the right size for your height. When sitting on the ball, your feet should be flat on the floor, and your knees should be at a 90-degree angle. The ball should neither be too big nor too small.
- Warm up: Begin with a short warm-up to prepare your body for the exercises. Some light cardio, such as jogging in place or jumping jacks, can get your blood flowing before you start.
- Sit on the ball: Sit on the ball with your feet flat on the floor, hip-distance apart. Your spine should be in a neutral position, with your shoulders relaxed.
- Pelvic tilts: Start by gently engaging your core muscles through pelvic tilts. Inhale deeply as you tilt your pelvis forward, arching your lower back slightly. Exhale as you gently roll your pelvis backward, rounding your lower back. Repeat this movement slowly, focusing on engaging your abdominal muscles.
- Core crunches: Lie back on the ball, allowing it to support your lower back. Place your hands behind your ears, or cross them over your chest. Engage your core muscles and lift your upper body off the ball, using your abdominal muscles to curl and crunch upward. Lower yourself back down with control, but avoid resting your head on the ball between repetitions.
- Planks: Place your hands on the floor in front of the ball, shoulder-width apart. Extend your legs backward, resting your shins or feet on the ball. Engage your core muscles and maintain a straight line from your head to your heels. Hold this plank position for as long as you can keep proper form, gradually increasing your time as you build strength.
- Russian twists: Sit on the ball with your feet flat on the floor, hip-distance apart. Lean back slightly to engage your core. Clasp your hands together and rotate your torso from side to side, gently touching the ball on each side. Keep your core engaged throughout the movement.
- Back extensions: Lie face down on the ball with your hips resting on it and your legs extended behind you. Place your hands behind your head or cross them over your chest. Engage your core and lift your upper body off the ball, extending your spine backward. Lower back down with control and repeat.
- Cool down and stretch: After completing your core exercises, take a few moments to cool down and stretch. Focus on stretching your core muscles, hamstrings, hip flexors, and lower back.
Remember, it's important to maintain proper form and breath control during each exercise. Start with a few repetitions and gradually increase the intensity and duration as your core strength improves.
