An exercise ball, also referred to as a stability ball, can turn your regular exercises into significantly more intense workouts. The large inflated ball requires additional muscle engagement to stabilize your body while you work out. Exercises such as squats, leg lifts and push-ups can turn into thigh toning movements just by incorporating the exercise ball. According to the American Council on Fitness, a stability ball also can help you maintain proper form to get the most benefits from your thigh exercises.
Step 1
Place the exercise ball behind your lower back as you stand against a wall. Position your feet shoulders-width apart about 6 to 12 inches away from the wall. Lean into the wall and bend your knees to lower yourself in a squat. Your thighs should be parallel with the floor. Hold for a few seconds, with your hands resting on your thighs, and slide back up. Repeat 20 times.
Step 2
Lie across the ball on your stomach and place your hands on the floor in front of you. Walk your hands forward until the front of your ankles are resting on the ball, supporting your body. Lower your upper body so that your chin touches the floor, then raise yourself back up. While this is a push-up to strengthen the chest and arm muscles, you will feel additional tension in the backs of your thighs as you perform 20 or more push-ups on the exercise ball.
Step 3
Rest your legs on top of the ball as you lie on the floor on your back. Work your thighs and your core by lifting one leg off the ball and holding it up while you take three deep breaths. Keep your arms to your sides on the floor to aid in your balance. Repeat 10 times, then perform the lifts with the other leg. According to the Mayo Clinic, you can intensify the exercise by alternating legs lifts from right to left for a total of 10 on each side.
Step 4
Strengthen your inner thighs by lying on the floor with your knees bent and your feet flat on the floor. Move your feet far enough apart to insert the exercise ball between your knees. Squeeze the ball and hold the position for a count of five. Release and repeat five times. Increase the intensity by lifting your feet off the floor while squeezing the ball between your knees.
Tips and Warnings
- Warm up your muscles before doing thigh-strengthening exercise to prevent injury and increase blood flow to the muscles. Sit on the ball with your hands on your thighs and your feet flat on the floor. Lightly bounce for a minute, leaving your feet firm. Continue sitting on the ball and rotate your hips 20 times to one side, then reverse and repeat in the other direction.
- Avoid injury by starting out slow on the stability ball. According to the American College of Sports Medicine, beginners should use a large, soft ball that is not fully inflated to provide a wider base of support. Additionally, you may want to spend time just sitting on the ball to get accustomed to using your core muscles for balance.
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