Yoga Exercise Ball, Heavy Duty Large Gym Ball, Anti Slip, Stable

Benefits: Improves core strength and posture while enhancing balance.

How to Do It:

• Sit on the ball with your feet flat on the floor, hip-width apart.
• Keep your back straight and engage your core muscles.
• Slowly lift one foot off the ground and balance for 5–10 seconds.
• Lower your foot and repeat with the other leg.
• For a challenge, extend your arms or close your eyes.

Tips:

• Start close to a wall for support if needed.
• Avoid bouncing; focus on controlled movements.

Benefits: Strengthens your core, arms, and shoulders.

How to Do It:

• Kneel behind the ball and place your forearms or hands on it.
• Walk your feet back until your body forms a straight line from head to heels.
• Hold the position, keeping your core engaged and avoiding sagging.
• Start with 15–20 seconds and gradually increase the time.

Tips:

• For added difficulty, roll the ball forward and back slightly.
• Ensure the ball is stable before starting.

Benefits: Targets your thighs and glutes while reducing pressure on your knees.

How to Do It:

• Stand with your back to a wall and place the ball between your lower back and the wall.
• Step your feet forward slightly and keep them shoulder-width apart.
• Slowly bend your knees to lower your body, keeping your back pressed against the ball.
• Stop when your thighs are parallel to the ground, then push back up.

Tips:

• Do not let your knees go past your toes.
• Start with 8–10 reps and increase as you get stronger.

Benefits: Fun for kids and adults; improves circulation and strengthens leg muscles.

How to Do It:

• Sit on the ball with your feet firmly on the ground, hip-width apart.
• Lightly bounce up and down while keeping your back straight.
• Use your arms for balance or swing them gently for fun.

Tips:

• This is a great warm-up or cool-down activity.
• Encourage kids to join—it’s safe and playful.

Benefits: Strengthens hamstrings and glutes.

How to Do It:

• Lie on your back with your arms at your sides and feet resting on the ball.
• Lift your hips off the ground, forming a straight line from shoulders to feet.
• Bend your knees to roll the ball toward your hips.
• Straighten your legs to return to the starting position.

Tips:

• Keep your core tight to prevent sagging.
• Start with 8–12 repetitions.

Benefits: Strengthens your lower back muscles.

How to Do It:

• Lie face down on the ball with your hips centered on it.
• Place your hands behind your head or crossed on your chest.
• Slowly lift your chest upward while keeping your feet grounded.
• Lower back down with control.

Tips:

• Avoid overextending your back; lift just until you feel a stretch.
• Perform 10–12 repetitions.

Benefits: Increases flexibility and relieves tension.

How to Do It:

• Sit on the ball and slowly roll your body backward until your back rests on the ball.
• Let your arms fall out to the sides, palms facing up.
• Relax in this position for 20–30 seconds.

Tips:

• Use this stretch to open your chest and improve flexibility.
• Breathe deeply to enhance relaxation.

Benefits: Works your chest, arms, and core.

How to Do It:

• Option 1 (Easier): Place your hands on the ball and your feet on the floor.
• Option 2 (Advanced): Place your feet on the ball and your hands on the floor.
• Perform a push-up, keeping your body in a straight line.

Tips:

• For beginners, start with hands on the ball near a wall for added stability.
• Aim for 6–8 reps and build up to more.

Benefits: Improves hip mobility and coordination, and it’s great for relaxation.

How to Do It:

• Sit on the ball and place your hands on your hips or the ball for balance.
• Shift your hips side-to-side or make small circular movements.
• Focus on smooth, controlled motions.

Tips:

• This is great for loosening up your lower back and hips.
• Combine with gentle breathing for relaxation.

Benefits: Encourages movement and bonding while having fun.

How to Do It:

• Sit or kneel opposite a partner and roll the ball back and forth.
• For a fun twist, try lightly tossing the ball instead of rolling it.

Tips:

• Use a smaller yoga ball for easier handling with kids.
• Ensure the area is clear of obstacles for safety.