Ball Leg Exercises

Shapely legs are not only attractive, but also a sign of fitness. Although cardio exercise helps to reduce fat and build muscle in the legs, spot exercising can also help sculpt them. Using an exercise, or stability, ball allows you to perform a variety of exercises that work all of the leg muscles.

Wall Squats

From a standing position, place your exercise ball against a wall and hold it steady between the wall and your lower back. Stand up straight and place your feet about shoulder width apart. Move your feet out a bit and lean against the ball gently. Engage your core muscles, breathe and begin squatting in place. Allow the ball to roll upward between your back and the wall as you squat. Keep knees square in front of you and don't allow them to go out past your toes. You might need to move your lower body away from the wall a bit to keep knees from overextending, suggests SportsInjuryClinic. Return to the standing position again, but avoid locking your knees. Repeat the squat and complete eight to 10 repetitions.

Hamstring Curls

Sit on the floor and place your exercise ball in front of you. Lie on the floor, or on a mat, facing upward and rest your legs with knees bent directly in front of you on the ball. Place your arms and hands flat on the floor by your sides and straighten your legs out, rolling the ball slightly away from you. Push your legs against the ball and use your abdominal and leg muscles to raise your buttocks and hips up into a bridge position. Try to lift your buttocks and hips higher and begin pulling the ball in toward your buttocks with your legs and your feet. Your knees should align with your hips before you begin rolling the ball back out again, says SportsInjuryClinic. Straighten your legs out again but continue to hold the bridge position. Repeat the hamstring curl for eight to 10 repetitions.

Inner-Thigh Squeezes

Take a break with inner-thigh squeezes. Continue to lie back flat on the floor, but grab your exercise ball with your legs and feet. Hold the ball between your legs and ankles. Move the ball down until it touches your inner thighs. Begin squeezing the ball gently with your inner thighs and knees. Hold for about 10 seconds and release, recommends SportsInjuryClinic. Rest and begin squeezing the ball again. Repeat several repetitions of inner-thigh squeezes.

Back Leg Lifts

Tone up not only your legs, but also your buttocks with back leg lifts. Move to a kneeling position. Grab your ball and begin leaning forward over and on to it. Allow your body to rest on the ball while you stretch out enough to place your hands on the floor in front of you. Roll forward until you're in a plank position; allow the ball to support you under your hips. Keep your legs straight out behind you. Your body should be flat and balanced between the ball and your arms/hands. Begin lifting one leg upward without bending it; keep your foot flexed. Repeat several times and switch legs. For more of a challenge, lift both legs at the same time.