Exercise with a physio ball, and you'll reap the rewards. Physio balls, by nature, are unstable surfaces; performing exercises on a physio ball requires that you engage more muscle groups to maintain your balance. Most people are familiar with using physio balls to do ab work, but there is no reason not to reap the benefits of the physio ball while working your legs.
Wall Squat
Use the physio ball to increase the difficulty of a basic wall squat. Place the physio ball against your lower back, between your back and a wall. With your feet shoulder-width apart, and your hands on your hips, squat down, essentially rolling the ball toward your upper back as you sit. Your knees should form a 90-degree angle and your heels should remain solidly on the floor, your back straight and flat against the physio ball, pressing it into the wall. This exercise will engage your quadriceps, hips and core. Hold this position for 30- to 60-seconds, or as long as you can. Repeat two to three times.
Single-Legged Ball Lunge
The ball lunge can be tricky because of the level of balance it requires, but once mastered, it is a great exercise because it hits every major muscle group in the legs.
Stand with the physio ball directly behind you on the floor. Bend your right knee and place the top of your right foot on the center of the physio ball. Play with the positioning until it feels comfortable and so that your feet are essentially shoulder-width apart (even though one of them is on the physio ball). It might be helpful to have a chair or another sturdy piece of equipment next to you to hold on to while you master this exercise and gain your balance. Bend your left knee, and extend your right leg backward, rolling the ball away from your body as you perform a lunge. Make sure your left knee does not extend over your left toes. Return to the starting position by pressing through the heel of your left knee, pushing to a stand, while rolling the physio ball with your right leg back in toward your body. Repeat 10 to 12 times, then switch legs.
Hamstring Curl with a Physio Ball
Using a physio ball to perform hamstring curls is a great way to work your butt, your hips, and your core muscles simultaneously, simply because it requires so much balance to perform. Lie on your back, with knees bent and feet flat on the floor; position the physio ball directly in front of your feet. Lift legs and place both heels on top of the physio ball. Extend legs fully, rolling the physio ball away from your body. Place hands on the floor to help with the balance. Lift your butt up off the floor, so that your body is now forming a straight line from your shoulders to your heels. Using your heels to move the physio ball, roll the ball in toward your body, bending your knees. After rolling the ball all the way into your body, reverse the movement and roll the ball back to the starting position with your legs fully extended. Without lower your butt to the floor, repeat this exercise eight to 10 times.
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