Simple Yoga Ball Exercises to Regain Core Strength
Recovery and strength building for a healthy body
Core exercises are important for making sure your pelvis, lower back, hips, and abdomen work together in harmony.
There may be a point in our lives when we need to get our core back into shape starting with some very simple exercises. Maybe you have had a car crash, abdominal injury, c-section, or any abdominal surgery. These three yoga ball exercises are a great way to getting our core strength back and start on the road to a strong, healthy body.
Before we start, you want to have the right yoga ball. The key is to find a ball that, when you are sitting on a ball, the angle between your thighs and torso is 90 degrees. Here is an approximate sizing chart
Yoga Ball Sizing Chart
| Exercise Ball Diameter | Person’s Height |
| 55 cm | 5’1″ – 5’8″ |
| 65 cm | 5’9″ – 6’2″ |
| 75 cm | 6’3″ – 6’7″ |
| 85 cm | 6’8″ and taller |
Make sure you will not fall during these exercises! Feel free to use a wall or a table to make sure you remain stable
Exercise 1: Marching on the yoga ball
To begin sit nice and tall, balanced on your ball.
Engage the muscles of your abdomen, pelvic floor, lower back, and hips to find stability.
On an exhale, lift one leg a few inches off the ground.
On your inhale, lower the leg back to the ground.
Repeat this inhale and exhale cycle for the other leg.
To start, try doing 3 sets of 10 lifts for each leg.
Exercise 2: Advanced Marching on the yoga ball
Start in the same position as Exercise 1.
Slowly walk your feet forward until the yoga ball is supporting the area between your shoulder blades.
On an exhale, lift one leg a few inches off the ground.
On your inhale, lower the leg back to the ground.
Repeat this inhale and exhale cycle for the other leg.
This exercise will feel much more strenuous than Exercise 1 so only do it if you really feel strong enough.
To start, try doing 3 sets of 10 lifts for each leg.
Exercise 3: ABC’s on the yoga ball
To begin sit nice and tall, balanced on your ball.
Imagine a pencil extending from the crown of your head through your perineal body (the fibrotic tissue between your genitals and your anus).
With this pencil, slowly draw the letters of the alphabet. You will need to have your core engaged and be using the muscles of your lower abdominals and your pelvic floor to move your hips while your torso and legs remain steady.
The goal of this exercise is to tone those core muscles so feel free to do whatever pelvic motion feels good. Try keeping that slow constant movement for a minute of two and do three sets.