A stability ball is a functional training tool that is often used to work your core muscles. In realty, you can use the ball to work every muscle group in your muscular system. When you goal is to work your lower body, you can do exercises with the ball by itself, or you can include free weights. Do 10 to 12 reps, three to four sets, and work out three times a week on alternating days.
Butt Raises
Butt raises are exercises that work your glutes and hamstrings. To do these, lie on your back with your heels placed over top of the ball. In a steady movement, press into the ball, raise your hips off the floor and squeeze your glutes forcefully. After holding for a full second, lower your hips back down and repeat. Throughout the exercise, maintain a slight bend in your knees.
Squats
Squats are executed against a wall with a set of dumbbells. To do these, hold the ball against the wall with the middle of your back while holding the weights at your sides. After stepping forward slightly and spacing your feet shoulder-width apart, lower yourself down by bending your knees. Once your thighs parallel the floor, stand back up and repeat.
Lunges
Lunges are leg exercises that target your glutes, hamstrings and quads simultaneously. To do these with the ball, you need to stagger your stance. After placing the top of your right foot on the ball, step forward slightly with your left foot. Once into position, lower yourself down by bending your left knee. As soon as your left thigh parallels the floor, stand back up and repeat. After doing a set of reps, switch sides. This exercise can be made more difficult by holding dumbbells in your hands. If you have trouble balancing for this exercise, hold on to a table or chair for support.
Lying Hamstring Curls
Lying hamstring curls isolate your hamstrings. They are done from a face-down position on the floor. To do these, lift your lower legs up slightly and pinch the ball between the inside of your ankles. Your stomach and thighs should be flat on the floor at this point, and the ball should also be resting on the floor. In a slow and controlled movement, lift the ball off the floor and toward your butt by contracting your hamstrings. Squeeze for a second, and lower the ball back down. Repeat.
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