Beginner Yoga Ball Exercises for Balance, Stability, and Core Strength

Yoga Ball Circles

Ball circles are the perfect place to start to loosen up the body and get used to sitting on the exercise ball.

Make the circles as small or as big as you like. As you warm up, go deeper into each circle.

• Sit on the ball and place your hands behind your head (more challenging), on the yoga ball, or hold onto a wall if you need more stability.
• Slowly roll your hips in a circle to the right, arching a little when your hips circle to the back and then curving the back when your hips circle to the front.
• Make small circles and, as you get comfortable, larger circles. 
• Focus on contracting your abs each time you roll the ball forward.
• Repeat for 20 circles to the right and then to the left.

Yoga Ball Marches

Ball marches are a great way to challenge your balance, taking one foot off the floor and forcing the standing foot to keep you stable. Hold onto a wall or place the yoga ball against a wall for more support.

• Sit on the yoga ball with your spine straight and core engaged.
• Take your hands behind your head (more challenging) or keep them on the yoga ball and lift your right foot a few inches off the ground.
• Lower your foot and lift your left foot a few inches off the ground.
• Continue, alternating lifting your right foot and then the left.
• As you get comfortable with the movement, lift your knees higher and march faster.
• You can also add a bounce on the ball if you feel comfortable.
• Repeat for 1–2 minutes.

Seated Yoga Ball Balance

This yoga ball exercise will challenge your balance so give yourself time to practice and perfect this one.

• Sit on the ball with your spine straight and abs engaged.
• Place your hands on the yoga ball, behind your head (harder), or hold onto a wall for balance.
• Lift your right foot off the floor and stretch it straight, holding it in the air for 5 or more seconds.
• Lower and repeat on the other side.
• Repeat for 5–10 reps.
• Focus on engaging your abs to help keep your balance.

Yoga Ball Walks

Ball walks can be challenging for the core, so take your time. You may want to walk halfway down to test your core strength before you go all the way down during this yoga ball exercise.

• Sit on the yoga ball and place your hands on the ball, behind your head, or hold onto a wall for balance.
• Begin by engaging your abs and slowly walking your feet forward.
• As you walk, slowly roll your back down on the ball.
• Keep walking and rolling until your head and shoulders are on the yoga ball and your hips are lifted into a bridge position.
• Walk back until you're seated again.
• Repeat for 10–15 reps.

You'll notice that your yoga ball will move every time you walk out and in. That's normal. Reposition the ball if you find you're across the room.

Yoga Ball Squats

Yoga ball squats help balance and strengthen your glutes, hips, and thighs.

A yoga ball can be a great resource for back or knee issues. Using a yoga ball takes the pressure off your back and knees, giving you a safe way to squat.

• Prop the ball against a wall and position it behind your lower-mid back.
• Walk your feet out so you're leaning against the ball, feet about hip-distance apart. If your feet are too close to the wall, you might strain the knees.
• Bend your knees and lower into a squat, going as low as possible. Try looking down to ensure your knees aren't drifting too far over your toes.
• Keep your weight in your heels as you push back up and try not to lock your knees when you stand.
• Repeat for 15 reps.
• To add intensity, hold hand weights.

Pelvic Tilt on the Yoga Ball

Pelvic tilts are a very subtle exercise and a great way to work the core and lower back. Doing them on the yoga ball adds an element of balance that will engage all the stability muscles in the lower body.

• Sit on the ball and slowly walk your feet forward until your head and shoulders are supported on the ball. Your knees should be bent at about 90 degrees, hips lifted.
• Arch your back and rotate your hips back and towards the ball. The move should be small and subtle, just enough to feel a stretch in your abs.
• Now gently curve your hips toward you without rolling on the ball. In other words, keep the ball stable while you move your hips.
• Continue to squeeze your hips up and down for 15 reps. 

Leg Press on the Yoga Ball

If you have knee problems, this yoga ball exercise may not work. The key to this move is to try keeping the weight in your heels rather than on the toes, which can strain the knee.

• Sit on the yoga ball and slowly walk your feet forward until you're at an incline on the ball. Your head and shoulders should be off the ball and your knees should be bent.
• Bend your knees as though you're going into a squat.
• Press through your heels to come back to start.
• Repeat for 15 reps.

Back Extension on the Yoga Ball

This yoga ball exercise can be a little tricky to get into position. You may have to adjust the ball several times before you find the right kind of support.

• Lie face down with the yoga ball under your hips and lower torso.
• You can rest on your knees, which is easier, or on your toes with the knees straight, which is more challenging.
• Place your hands under your chin, elbows bent.
• Roll forward over the ball and then contract your lower back to lift your chest off the ball.
• Try bringing your shoulders up until your body is in a straight line, but don't hyperextend.
• Repeat for 12–16 reps

Hip Lifts on the Yoga Ball

Hip lifts are a great way to work on balance, but you also get a great workout for your glutes and hamstrings.

• Lie on the floor with heels propped on the ball.
• Keeping your abs tight, slowly lift your hips off the floor squeezing your glutes.
• Keep going until your body is in a straight line.
• Hold for a few seconds and lower, repeating 15 times.

To make it easier, place the yoga ball under your knees rather than under your heels and keep your hands on the floor. To make it more challenging, cross your arms over your chest. If your knees are uncomfortable in this locked position, roll the yoga ball in with your feet as your hips come high.