How to lose weight with yoga balls

Yoga ball weight loss is mainly achieved through activation of core muscle groups, dynamic balance training, and calorie consumption, which requires dietary control and regular exercise. Common methods include abdominal exercises, plank support, hip bridge exercises, Russian rotations, and supine leg lifts.

1. Abdominal Rolling Training

Place your waist on the surface of the yoga ball, fix your feet on the ground, cross your hands in front of your chest, and use abdominal strength to slowly lift your upper body to a 30 degree angle. This action can specifically stimulate the rectus abdominis muscle, with 15-20 repetitions per set. Pay attention to keeping the neck relaxed to avoid compensatory force. The unstable performance of the sphere enhances the recruitment efficiency of deep muscle groups.

2. Flat Support

Support the forearm on the surface of the yoga ball and maintain a static posture in a straight line for 30-60 seconds. The rolling characteristics of the sphere will force the scapular stabilizing muscle group to continuously contract, consuming 20% more heat than ground flat support. It is recommended to gradually transition from kneeling support to standard posture to avoid injury caused by lumbar collapse.

3. Hip Bridge Exercise

When lying down, place your shoulders on a spherical surface, step on the ground with your feet the same width as your hips, and apply force from your hips to lift your body up to your shoulders and knees in a straight line. During peak contraction, both the gluteus maximus and hamstring muscles can be activated simultaneously, 12-15 times per group. The curvature of the sphere can increase the range of motion and have an auxiliary effect on improving pelvic forward tilt.

4. Russian Rotation

Sitting on a sphere to maintain balance, holding a medicine ball or rotating the torso with bare hands, alternating left and right once. This action strengthens the oblique muscle of the abdomen through an unstable plane and is completed 10-12 times on each side. Pay attention to controlling the rotation speed to avoid inertia compensation, and adjust the degree of leg opening and closing to change the difficulty.

5. Lie down and lift your legs

Lie down and fix both sides of the sphere with your hands, slowly lift your legs together to 90 degrees, and then control your descent. Ball support can reduce lumbar pressure and mainly exercise the lower abdominal muscles, 8-10 times per group. During the movement, the waist should always be in contact with the sphere to avoid using inertia to swing the legs.

It is recommended to do 3-4 yoga ball exercises per week, with 3-5 movements per cycle and 2-3 groups. Rest between groups should not exceed 60 seconds. Dynamic stretching for 5-10 minutes before and after training, combined with a low GI diet and daily walking of 6000 steps or more. Before use, check the load-bearing index of the sphere. For those weighing over 100 kilograms, choose an explosion-proof model. When joint pain or dizziness occurs, training should be stopped immediately, and pregnant women should avoid supine movements.