The physioball is a versatile piece of gym equipment that is great for targeting your legs. These leg exercises can be done in the comfort of your own home and require little floor space. Leg training helps burn calories, which will help slim your legs giving them a shapely, toned look. According to Mark Verstegen in his book, Core Performance, the physioball creates instability that challenges the body to adapt by using things; that is, muscles, you can control. These particular leg physioball exercises utilize this instability to train your ability to balance at and below the hip.
Supine Hamstring Curl
The supine hamstring curl is an exercise the targets the stabilization component of the hamstring muscle in the leg. Lie with your back flat on the floor and place your heels on top of the physioball with legs fully extended. Lift our hips off of the floor and pull the ball toward your glutes by pulling with your heels. Contract your hamstrings until the ball is six inches from your glutes and return back to the starting position. Keep your hips up off the floor until you have completed the desired number of repetitions.
Hip Bridge
The hip bridge exercise targets both the hamstrings and glutes. It also requires strong stabilization and core activation. Lay with your back flat on the floor with your feet flat on top of the physioball with knees bent at a 90-degree angle. Lift your hips high off of the floor until your knees, hips, and back have formed a straight line. Hold this position for a brief moment and return your hips to the floor.
Isolation Leg Adduction
The isolation leg adduction exercise targets your inner thigh but can strengthen your core as well. Lie with your back flat on the floor with your legs fully extended. Place your feet on each side of the ball at half of the ball's height. Squeeze your feet together engaging your inner thigh muscles and lift the ball slightly off of the floor. Hold this position for 30 seconds and return the ball to the floor.
Walking Lunge with Twist
The walking lunge with a twist makes use of both the stabilization and toning components of leg exercises using the physioball. Grab the physioball with arms outstretched and take a big step forward. Rotate at the trunk opposite to the side of the forward leg and drop the knee of your back leg down toward the floor. Press through the front foot and contract the quadriceps muscle once the back knee has contacted the floor. Rotate the ball back in front of the body while pressing up with the leg. Repeat this motion with the other leg.
References
- ExRx: Thigh Execise Menu
- "NASM Essentials of Personal Fitness Training"; National Academy of Sports Medicine; 2007.
- "Core Performance"; Mark Verstegen; 2005.
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