An exercise ball is an invaluable tool for training the muscles of the thighs, especially if you are obese, elderly or recovering from an injury. Select an exercise ball appropriate for your height. Use a 45-cm ball if you are between 4 feet 8 inches and 5 feet 5 inches; use a 55-cm ball if you are between 5 feet 6 inches and 6 feet; use a 65-cm ball if you are between 6 feet and 6 feet 5 inches; use a 75-cm ball if you are 6 feet 5 inches or taller.
Step 1
Do wall squats. Engage your quadriceps and your glutes by placing the ball between the wall and your lower back. Your feet should be slightly wider than your shoulders and your knees over your ankles. Bend your knees until your thighs are nearly parallel with the floor. Stand back up and repeat for 10 to 15 repetitions. Work your way up to three sets of 15 repetitions, two to three days per week. Increase the intensity by holding a dumbbell in each hand while you do wall squats.
Step 2
Include seated walkouts. Place the ball near a couch or a wall. Sit on the ball and slowly walk your feet out as you recline your trunk until your upper body is resting on the ball. Walk yourself back up into a seated position using the wall if you lose your balance. Use the muscles of your thighs to control your body in both directions. Complete three sets of 10 to 15 reps.
Step 3
Perform hamstring ball curls. Lie flat on your back with the heels of both feet on top of the ball to work the muscles at the backs of your thighs. Put your arms out to the side to maintain your balance. Push down on the ball with your heels as you curl the ball toward your buttocks. Complete three sets of 10 to 15 repetitions. Increase the difficulty of this exercise by slightly raising your pelvis and then curling the ball toward you. Keep your pelvis in the air as you return the ball to the starting position. The higher your pelvis, the greater the intensity of this exercise.
Step 4
Do inner thigh ball squeezes. This exercise engages your three adductor or inner thigh muscles. Lie flat on your back and place the ball between your thighs. Squeeze the ball and hold the contraction for five seconds. Relax for two seconds; then squeeze again. Complete three sets of 10 to 15 reps. Inner thigh ball squeezes can also be done sitting on the edge of a flat bench.
Tips and Warnings
- Vary your workout by holding the contraction of each exercise for four sets of 30 seconds.
- Exercise balls are unstable pieces of equipment. Be sure you have something to grab on to if you need to regain your balance. Check with your doctor prior to engaging in an exercise program. If you are obese, you may have other health conditions that may be worsened by unsupervised physical activity.
References
- American College of Sports Medicine: Stability Balls
- “ACSM’s Health & Fitness Journal”; Balance and Strength Training for Obese Individuals; Kristine Clark, M.S.; Jan./Feb. 2004
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