Yoga balls, also called fitness or stability balls, are large balls you can inflate to use during your yoga practice. These balls provide a solid foundation for doing different stretches and exercises. Yoga balls allow you to engage different muscles at one time as you work to balance on the ball. Yoga ball exercises for the legs can strengthen and tone your hamstrings (back of your thighs), quadriceps (front of your thighs), calves and buttock muscles.
Step 1
Stand two feet away from a plain wall. Place your feet shoulder-width apart. Your back should be straight and your shoulders relaxed. Place your yoga ball between the wall and your lower back. Engage your abdominal muscles by pressing your abdomen back into your spine. Bend your knees into a squatting position, as if you are sitting in an invisible chair. Keep your weight centered over your feet. Allow your yoga ball to roll up your back to a point between your shoulder blades. Return to the beginning position and repeat this step three to 10 times.
Step 2
Hold your yoga ball over your head by extending your arms as much as you can while keeping your shoulders relaxed and standing up straight. Tighten your abdominal muscles. Take a step forward with your right leg. Bend both of your knees 90 degrees. Your left knee should touch the ground as you lower the ball to the floor in front of you. Lift up to the beginning position by pressing to lift your left (or rear) leg. Repeat this step three to 10 times on each leg.
Step 3
Sit comfortably on your yoga ball with your hands on your hips. Make sure your back is straight. Tighten your stomach muscles. Lift your right leg so that it is parallel to the ground. Hold for three seconds while flexing your foot so that it points to the ceiling. Come down to the floor. Repeat this step three to 10 times on each leg.
Step 4
Kneel on the floor. Keep your yoga ball in front of you. Roll forward onto your ball until your hips and stomach are centered. Place your hands on the floor, with your palms touching the ground. Keep your legs parallel to the floor. Lift one leg as high as you can. Make sure not to arch your back. Return to keeping your legs parallel. Repeat this step three to 10 times on each leg.
Step 5
Lie on the ground on your side. Keep the yoga ball in your hands. Bend your top leg, placing your foot flat on the floor behind your lower thigh. Put the yoga ball on the thigh of your straight leg. Flex the foot of this leg. Lift this leg off the floor a few inches. Raise and lower your leg three to 10 times. Keep your abdominal muscles tight and your back straight with each lift.
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