A Prenatal Yoga Video on the Ball continues in this third of four videos. Please visit the last two Thursday videos if you haven’t watched those yet. In this 9-min section of an ongoing Prenatal practice, you will need 1-2 Yoga Bolsters and a Yoga Ball.
The benefit of using a Resistance Band is that you can adjust the resistance level so easily. This allows you to quickly alter the resistance level from one exercise to another, or to increase the resistance over time as your strength improves. All with the same product! Although this video shows these exercises being done with Resistance Tubes, you could also use the elastic resistance bands, which are also called Pilates Bands.
Ready to increase the intensity of these exercises? Try substituting your stable four-legged chair with a Stability Ball to add a balance challenge to these same routines. You may wish to start with a wall or chair nearby as you learn to balance yourself when doing these exercises.
These video offers 22 minutes of workouts for your arms, core, and legs…all while in a sitting position.
The following Prenatal Yoga video using a Yoga Ball is the second in our four-part series. If you missed last week’s video, you may wish to start with that 10-minute video before watching this 9 1/2 minute continuation of this practice offered by Sara Varona.
In today’s practice you will practice doing the ever-so-important-for-pregnancy squats in which you will use the Yoga Ball, but you may also wish to add a Yoga Bolster, Yoga Blocks, or a Yoga Blanket if you struggle with doing squats with your heels flat on the floor. This is also a great time to use Yoga Wedges which will offer that stable, sloped angle to raise your heels and still have the necessary support.
In addition to squats, you will perform some arm-strengthening exercises – perfect practice for carrying your new baby!
Over the next several weeks we are going to offer several videos on Prenatal Yoga. This is the first of four videos from Sara Varona. In these videos, Sara recommends having a Yoga Ball, 1 or 2 Yoga Bolsters, and a small pillow to rest your head in Savasana.
For this first video, all you’ll need is the Yoga Ball. Yoga Ball manufacturers provide sizing charts to allow you to choose the right size based on your height. You’ll find this information on each of our product pages. Primarily you will want a ball that will allow you to sit with your knees bent at a 90-degree angle.
Yoga Balls are also called Stability Balls, among many other terms, and can be used in many exercises – not just for these prenatal yoga poses. These poses can also be performed by anyone just to add some variety to your practice.
Before starting this video, I’d recommend turning up the volume on both your computer and the video itself, and find a nice quiet room. The one drawback to this series was the volume being slightly too low.
This video is just the first 10-minutes of her entire practice – so don’t leave yourself unbalanced, be sure to do the Warrior II and Side Angle on your opposite side, too! And come back next Tuesday for more of Sara’s Prenatal practice.
Use a stability ball when performing this common swim stroke exercise. It’s a great way to work your abs, back, arms and shoulders.
Check out our selection of Yoga Balls. Be sure to select the right size for your height. You can also choose from standard stability balls or burst-resistant stability balls. We also carry an eco-friendly, phthalate-free vinyl yoga ball. These balls have many names – Stability Ball, Yoga Ball, Exercise Ball, and Pilates Ball to name just a few. But these all refer to these large, inflatable vinyl workout balls.
In 2 1/2 minutes you’ll learn some nice core workouts on the stability ball. You’ll see how to do plank poses, push-ups, and tucks on the ball. Stability Balls will help you intensify your workouts because you’ll need to engage more muscles to stay balanced. Plus, a Stability Ball adds some variety to your weekly routines.
Part II of Office Workouts with a Stability Exercise Ball. This short video shows some standing exercises, while last week’s video showed some exercises you could do seated on your stability ball.
A quick introduction to how you can use a Stability Exercise Ball at your office. This first video shows some seated exercises. Next week we’ll show the standing exercises.
When purchasing a stability exercise ball, remember that they come in different sizes. Sizing charts are on every page where we sell these exercise balls. You’ll find several different kinds in our store: stability balls, burst-resistant exercise balls, and balls manufactured with an eco-friendly vinyl. To size yourself at the gym, sit on the ball – you’d like your knees to be bent at a 90-degree angle with your quads parallel to the floor.
These exercises can be performed with exercise/Pilates bands or resistance tubes. A great way to get a core and upper body workout:
An exercise ball and exercise band are two of the best tools for strength training. They work best for building lean muscle, core strength and improving balance. However, someone working out will need to sit on the ball and keep the hands free to hold the ends of the exercise band, which limits options. Although an exercise ball and band can be used independently to train all the major muscle groups, they are best used together to do upper body exercises.
Wrap the looped end of a band around a pole or stationary object. Sit on an exercise ball facing away from the object. Raise the arms to shoulder height with the elbows bent. Hold an end of the band in each hand with the palms facing down and the arms parallel to the floor.
Pull the shoulder blades together. Roll the ball forward or backward by walking the feet until you get to a distance where you feel a mild tension in the exercise band.
Squeeze the abs and check that your feet are flat on the floor and pointing straight ahead. Breathe out and press the arms straight forward and together so that the hands touch. This is a chest press. You should feel the effort in the pecs and triceps.
Inhale and bend the elbows as you bring your arms back to the starting position. Do as many reps as you can until you reach muscle fatigue. Use a lighter cable if you cannot do at least 10 reps.
Turn around on the ball and extend the arms forward with the palms facing inwards at sternum height. Adjust the distance of the ball until you feel mild tension in the band. Check that the feet are pointing forward, the abs are squeezed, and the back is straight.
Exhale and bend the arms as you pull your arms and shoulders back in a rowing motion. Contract the muscles of the back. This is where you should feel the effort of the row, though your bicep muscles will get some work too. Keep practicing if you do not feel it right away.
Inhale and straighten the arms forward again. Do as many reps as you can until you become tired.
Raise the arms to shoulder height with the palms together and facing the floor. Keep the arms straight and pull them out to the sides all the way back to the shoulders. Use a lighter weight cable if you cannot pull the cable all the way back to the sides. Exhale as you pull the arms back and the shoulder blades together. You should feel this in your rear shoulders, called your deltoids, and the upper back.
Bring the arms forward again and inhale. Do as many reps of this rear deltoid exercise as you can before you reach fatigue. Do not bend the elbows, raise the shoulders toward the ears, or stick the head forward.
Tips and Warnings
- The exercise band and ball are not the best for strong people hoping to build larger muscles because the smaller stabilizer and core muscles needed to use a ball and bands together cannot handle heavy weight loads. Exercise bands often come in three different “weights.” Buy a set of three and switch them out so that you can do three sets of 10 to 20 reps with good form and to reach fatigue by your last repetition on each set.
- Balancing on the ball while pulling a band can be difficult to do if the core is not strong. Have a friend kneel behind you and hold the ball until you are confident in your ability to maintain your balance.