How to Do the Yoga-with-Weights Ball Exercise - dummies

How to Do the Yoga-with-Weights Ball Exercise

By Sherri Baptiste, Megan Scott

The Ball is a squeeze-and-soak yoga-with-weights exercise (it massages your internal organs) that tucks you deep into the core of your body, and in doing so exercises many different muscles. The exercise tones and conditions your neck, legs, and abdominal muscles, and you develop balance, coordination, rhythm, and timing.

You need your ankle weights for this exercise. When you’re ready, follow these steps:

  1. Lie on your back with your head lifted, your knees bent and pulled toward your nose, and your fingers interlaced behind your knees.

    This is the starting position. Look between your knees.

    If you can’t interlace your fingers behind your knees, you can grasp the back of a leg with each hand.

  2. Inhaling to a count of four, simultaneously straighten your legs, lift them toward the ceiling, and lower your head to the floor.

    Don’t shrug your shoulders or tense your neck. Remember to draw your belly in; your belly muscles do some of the work of straightening and lifting your legs. Make sure your hands stay in contact with your knees, but don’t pull your legs with your hands and arms.

    You can lift your legs halfway if you aren’t flexible enough to straighten them.

  3. Exhaling to a count of four, lower and bend your legs and lift your head to return to the starting position.

    Be careful not to roll your body. Stay in control. Let your four-count breathing guide you as you slowly lower your legs and return to the starting position.

Repeat this exercise six to eight times, take a rest, and then do six to eight more repetitions.