Beginner Ball Workout for Balance, Stability, and Core Strength

We may not think much about balance and stability, but those elements are very important for everything we do, from daily chores to exercise. Each joint is made up of ligaments and tendons, connected to all the muscles that work to keep your body upright and in the proper position. The more you can strengthen that connective tissue and those stabilizer muscles, the better your body will perform no matter what activity you’re doing.

Yoga Ball Exercises

Yoga ball exercises allow you to work on balance and stability without the need for advanced or intense exercises. In fact, this simple tool (the yoga ball) can help you work all areas of your body while allowing you to get familiar with the unstable surface of the ball. Plus, the most effective moves are simple, easy to follow exercises like ball circles, ball balances, ball marches, and ball walks. Using a yoga ball is perfect if you haven’t had much experience using an exercise ball and want a gentle way to work your body.

Equipment Needed

The only equipment required for these exercises is an exercise ball. You’ll also want enough open space to move.

If you’ve never used a ball before, try sitting next to a wall or hold onto a chair for balance if needed. Work your way up to doing the exercises without any props.

Tips

Below are basic instructions to follow:

• Use the first exercise to warm up your body and prepare it for exercise.
• Do each exercise as shown for up to three sets of each. If you’re a beginner, start with one set and gradually work your way up to more sets over time.
• Hold onto a wall for balance if you need to and use a sticky mat or shoes with good traction to avoid slipping.
• Skip any exercises that cause pain or discomfort.