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yoga ball
what is a yoga ball?
A yoga ball — also known as a stability ball, Swiss ball, or exercise ball — is a large inflatable ball designed to improve balance, core strength, and stability. Its unstable surface forces your body to engage multiple muscles during every movement, making it ideal for both workouts and rehabilitation. Durable and versatile, the yoga ball can be used for strength training, stretching, mobility, and even as a comfortable alternative to a chair for better posture.
Exercises you can do
With a yoga ball, you can perform a wide variety of effective exercises. Try ball crunches and roll-outs to target your abs, hamstring curls to build lower body strength, or wall squats for stability and endurance. You can also perform push-ups on the ball to activate your chest and arms, or use it for back extensions and bridges to strengthen the posterior chain. Beyond strength, it’s excellent for stretching and mobility drills, making it a versatile tool for all fitness levels.
Did you know?
Sitting on a yoga ball for just 30 minutes a day can improve posture, engage your core, and even burn more calories compared to a standard chair.
Muscles Worked
A yoga ball primarily engages the core muscles, including the abs, obliques, and lower back, as it forces you to stabilize during exercises. It also works the glutes, hamstrings, and quads through lower-body moves, and the chest, shoulders, and arms during push-up or press variations. Because of its instability, a yoga ball also activates smaller stabilising muscles that are often neglected, helping to build functional strength, balance, and improved posture.
Workout Videos
See the kettlebell in action. This is just one of the many exercises you can perform with it. Your personalised Nova plan will show you exactly which kettlebell moves to do, how many reps, and when — all matched to your fitness goal.
What Are the Best Yoga Balls for Home Workouts?
Yoga balls, also known as stability balls, are one of the most effective tools for improving core control, balance, posture, and overall movement quality at home. When used correctly, they turn simple exercises into full-body challenges by introducing controlled instability that forces your muscles to work smarter, not just harder.
The best yoga balls for home workouts aren’t about gimmicks or extreme difficulty. They’re about size accuracy, durability, and how well they integrate into a structured training routine.
What Makes a Yoga Ball Good for Home Training?
The most important factor is correct sizing. A yoga ball should allow your hips and knees to sit at roughly a 90-degree angle when seated. Balls that are too small reduce effectiveness, while oversized balls compromise control and safety.
Material quality matters just as much. A good yoga ball should be made from thick, anti-burst material that maintains shape under load. This is especially important for exercises involving weight transfer, such as planks, rollouts, or seated balance work. Grip and surface texture also play a role. A slightly textured surface helps maintain stability without sticking, allowing smooth, controlled movement during exercises.
Why Yoga Balls Are So Effective for Core Training
Unlike floor-based exercises, yoga balls create instability, forcing your core muscles to activate continuously. This improves deep core engagement, posture, and coordination in ways traditional crunches or sit-ups can’t replicate.
They’re particularly effective for people training at home because they:
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increase exercise difficulty without adding weight
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improve balance and control
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support low-impact training
This makes yoga balls suitable for beginners, experienced trainers, and anyone returning from injury.
Yoga Balls vs Traditional Core Exercises
Traditional core exercises often isolate muscles in a fixed position. Yoga balls challenge your ability to control movement, not just perform repetitions. This leads to better carryover into everyday movement and strength training.
They’re also highly versatile. A yoga ball can be used for seated posture work, mobility drills, balance exercises, and advanced core movements — all in a small footprint, making it ideal for home setups.
Where Most People Go Wrong with Yoga Balls
The biggest issue isn’t the yoga ball itself — it’s lack of structure. Many people buy one, use it a few times, then abandon it because they’re unsure how to progress or integrate it into workouts. Without guidance, a yoga ball becomes a novelty instead of a tool.
Why Yoga Balls Work Better Inside the Nova Gym Box System
This is where Nova Gym Box stands apart. Rather than selling equipment in isolation, Nova Gym Box includes a yoga ball as part of a complete, goal-driven training system. The ball is used intentionally within workouts designed to improve stability, posture, and core control alongside strength, mobility, and recovery work.
Because the training is structured, the yoga ball isn’t optional or random — it has a purpose. You’re shown when to use it, how to use it, and why, so it actually contributes to results instead of collecting dust.
Final Verdict: The Best Yoga Ball for Home Workouts
The best yoga ball is one that:
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is correctly sized
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durable and safe
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and used within a structured programme