Recently I switched out my office chair for a yoga ball. My colleagues thought I was insane, as it does not look very comfortable to spend most of your day sitting on a giant yoga ball. But in truth, a yoga ball is a great way to build core and lower body strength. If you spend your day sitting on a yoga ball, you are improving your natural posture, building core strength, and improving your general overall health. You can also use your yoga ball during the day to do different exercises to build lower body strength.

Here are some exercises you can do with your yoga ball to help build strength while you are sitting at your desk, or even around your office if you have a little extra space.

1) Leg lifts – Lie down on the floor; you can use a yoga mat if you feel more comfortable. Put your yoga ball between your legs. Now raise and lower the ball slowly. You should start with your legs straight up in the air. Bend your knees until they are at 90 degrees. Hold for 5 seconds. Raise your legs slowly until they are straight up again. Repeat this for 10-15 reps.

2) Reverse plank – Lie down on your back, and put your feet on the yoga ball. The ball should be far enough away so that only your feet touch it. Now raise your hips slightly, and keep your arms pressed flat against the ground. Pull the ball in, using your legs, slowly. Your hips should rise into the air until your knees are bent at a 90-degree angle. Hold this position for 10 seconds, and then slowly straighten your legs pushing the ball away from you. Do not move to quickly, or the ball will get away from you.

3) Hamstring stretch – Do while sitting on your yoga ball. Bend one knee to a 90-degree angle, and stretch your other leg straight in front of you. Now lean into your straight leg. Be sure to keep the foot of the straight leg flexed. You should feel this stretch in the back of your hamstring.

4) Calf/heel stretch – Keeping your heels strong and healthy is an important part of a good workout. Sit on your yoga ball, and bend your knees at a ninety-degree angle. Place your feet flat on the floor, shoulder distance apart. Raise your feet so that your weight is shifted to your toes. You should feel this in your calves and heels.

A yoga ball is a great exercise tool to use while at work so you can keep up your health.