A gym ball, also called a stability ball or Swiss ball, is an exercise tool to tone and stretch your body. You'll find gym balls in gyms, yoga studios, rehabilitation clinics and private homes. Using gym balls incorporates different stabilizing muscles into the movements, making those exercises more difficult and more effective. You can train virtually any part of your body with a gym ball, including your legs.
Ball Squat
The ball squat will strengthen your quadriceps, hamstrings, hips and buttocks. Place a gym ball between your back and a wall. Stand with your legs about shoulder-width apart, and then slowly squat down so the ball rolls up your back. Push back up to the start and repeat.
Ball Lunge
To perform a lunge with the ball, start in the same position as the ball squat, but leave one foot close to the wall and take a short step away with the other. Lift your back heel off the floor and bend your knees until the back knee is almost on the floor. Your front thigh should be just about parallel to the floor. Push back up to the start and repeat. Lunges work your quadriceps, hamstrings and buttocks.
Leg Curls
Leg curls are an effective hamstring exercise that you can do with both legs or just one one a gym ball. Lie on your back the floor and place both feet on the ball. Slowly curl the ball toward you, and then return it to the starting position. Flex your hamstrings on the contraction.
Inner Thigh Squeeze
To work the muscles of your inner thighs, lie on your back and hold the gym ball between your legs. Your inner thighs should be in contact with the ball. Squeeze the ball with your inner thighs and hold for several seconds.
Balance Training
Improving your balance is one of the primary benefits of using a gym ball. Hold onto a wall or other sturdy object and get up on your knees on top of the ball. Slowly lower yourself down toward the ball until your buttocks almost touch your heels. Return to the start and repeat.
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