Have A Ball Toning Ball Yoga Poses

Woman using prosourcefit extra thick yoga and pilates mat 1/2" inch with prosourcefit toning balls for v-ups

Kelly Ko |

Yoga Inspired Toning Ball Exercises

From yoga to Pilates, and even agility training, weighted toning balls provide the extra boost you need to take your fitness game to the next level. But toning balls aren’t only for increasing intensity, much like their name entails, they help to provide additional toning for your problem areas.  These weighted balls demand just enough extra effort from muscles in your arms, back, shoulders, chest, and down into your core, while being easy to hold onto because of the shape. Adding weight will also increase the amount of energy you use which will increase your calorie burning. 

If you’re sold on adding toning balls to keep your workout routines effective, here are some yoga inspired toning ball exercises that easily incorporate weighted toning balls to help get your creative juices flowing. 



Tone your entire body with the chair pose!   It strengthens the thighs and ankles while toning your shoulders, butt, hips, and back.

 Woman using Prosourcefit extra thick yoga and pilates mat 1" and Prosourcefit toning balls for chair exercise

  1. Stand with your feet together with your big toes touching. (If you are a beginner, you may need to stand with your feet hip-distance apart.)  Hold a toning ball in each hand.
  2. Inhale and raise your arms above your head.
  3. Exhale as you bend your knees keeping your thighs and knees parallel. Your neck and head should be in line with your torso and arms. Hold for 30 seconds to 1 minute.
  4. To come out of this pose, straighten your knees while you inhale.  Exhale and lower your arms to your sides.

High Lunge

Most of us are keyboard warriors, and our bodies need a break.  This pose is perfect to help relax your tight shoulders and hips.  It helps strengthen your legs, thighs, upper back muscles, shoulders, and arms, while working to lengthen your spine and chest muscles.  Best of all, you may start to see an increase in your stamina and energy while improving your focus and circulation.

 woman using Prosourcefit extra thick yoga and pilates mat 1" and toning balls for high lunge exercise

  1. Stand with your feet hip width distance apart and your arms by your side.  Hold a toning ball in each hand.  Step your left foot back.
  2. Bend your right knee until your right thigh is parallel to the floor with your left heel slightly lifted.
  3. Reach your arms above your head.  As you lunge into your front knee, continue to reach up towards the ceiling.
  4. Hold for several breaths.
  5. To release, lower your arms and step your back foot forward. 
  6. Repeat on the left side


If you’ve ever slipped on the ice, you know how important a good sense of balance is.  The tree pose helps to improve that sense of balance, and coordination, while also working to improve your focus and concentration.  It stretches your thighs, groin, torso, and shoulders, builds strength in your ankles and calves, and tones your abdominal muscles.

 woman using Prosourcefit extra thick yoga and pilates mat 1" and toning balls for tree pose

  1. Stand with your feet together.  Bring your hands together at the center of your chest holding a toning ball.
  2. Shift your weight to your left foot. Bend your right knee, and place your right foot on your inner left thigh. If needed, reach down and clasp your right inner ankle and use your hand to place it there.
  3. Inhale as you extend your arms overhead and hold for one minute.
  4. To release the pose, lower your leg back down.
  5. Repeat on your right leg

Extended Triangle

Do you sit at a desk all day?  The Extended Triangle is a go-to pose for relieving anxiety and stress.  It stretches the legs, groins, hips, shoulders, chest and spine, strengthens the feet, ankles and legs, and improves your balance and stability.  It is the building block for balance and grace.

woman using Prosourcefit extra thick yoga and pilates mat 1" and toning balls for triangle pose

  1. Stand facing the long side of your yoga mat with your feet about a leg distance apart. Turn your right foot so the outer edge of your foot is parallel with the long edge of your mat.  Turn your left toes in at about 45 degrees.  Have a weighted toning ball in your left hand. 
  2. Inhale and lift your arms to shoulder height alongside your body, parallel to the floor.
  3. Exhale and extend over from your right hip to reach your hand to your shin, ankle or mat.  Lift your left arm straight up toward the ceiling while holding the toning ball.
  4. Remain in the pose for 5 full breaths.
  5. Lift through the torso and rise with your inhale. Exhale to release your arms and knee.
  6. Repeat on the left side

Balancing Table Pose

Want a stronger core?  The Balancing Table Pose is a great way to strengthen your core and improve your posture.  Your core helps to stabilize, balance, and power your body.  It also can reduce the stress on your joints by targeting your upper back, chest, sides, core, and glutes.

 woman using Prosourcefit extra thick yoga and pilates mat 1" and toning balls for table pose

  1. Start on the floor on your hands and knees in tabletop position with the toning ball on the mat near your hands
  2. Inhale and grab the toning ball with your right hand
  3. Exhale as you lift your right arm up and parallel to the floor as you simultaneously extend your left leg straight behind you
  4. Hold this position for 5 seconds.
  5. Slowly bring your arm back to the starting position.  Repeat with your left arm.

Horse Calf Raises

Want to fire up muscles in your glutes and legs?  The horse pose will work out your hip flexors, adductors, quads, calves, abductors, lower chest, glutes, and hamstrings.  It also teaches you better posture!

woman using Prosourcefit extra thick yoga and pilates mat 1" and toning balls for calf raises

  1. Start with your feet apart slightly wider than shoulder-distance apart with your toes pointing outward.
  2. Grab and a toning ball in each hand and place your hands on your hips.
  3. Bend your knees and sink down as low as you can.
  4. Lift your right heel off the mat, lower it, and then repeat with your left heel.

Plank with Shoulder Taps

The plank is one of the most known yoga poses.  This pose tones all the core muscles, including the abdomen, chest, and low back, while strengthening the arms, wrists, and shoulders. Posture is also improved as muscles surrounding the spine get stronger.

Note: Modify by using your forearms instead of hands for extra support

 woman using Prosourcefit extra thick yoga and pilates mat 1" and toning balls for plank

  1. Start on the floor on your hands and knees, hands are placed shoulder-width apart. Have the toning ball on the mat by your hands.
  2. Lift your knees off of the floor and straighten your legs.
  3. Inhale and exhale as you lift your right hand (with the toning ball) up to tap your left shoulder, keep your left hand firmly planted on the mat with fingers spread wide. On your inhale, bring the hand back to the floor.
  4. Repeat on the left side.


Now that you experienced how weighted toning balls can add variety, increase the challenge, help build your endurance, and help develop your strength during workouts, leave a comment below about your favorite exercise with weighted toning balls and how to do it!

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