Those big, bouncy inflated balls populating the gym are not only a source of entertainment for some, but they also provide an excellent tool for exercise. These exercise balls can target almost any area of the body with which you may experience concern. Though you may have seen them primarily being used for crunches and pushups, exercise ball workouts can even target the lower hemisphere of the body.
Squats
Several types of squats can be done on an exercise ball to target the lower body. The ordinary squat is one such example. This particular squat is just like a regular squat, only you place the exercise ball against a wall and hold it there with your shoulders. Perform the squat, rolling the ball down the wall with you as you move. The one-legged squat is a variation. This exercise is perofrmed the same way, only while keeping one leg raised in the air. Finally, there is the balancing knee squat. This advance balance exercise involves kneeling down on top of the exercise ball. Keeping your hand braced on the wall for balance, kneel on the top of the exercise ball, keeping your back straight. Lower your body down until just before your butt touches your heels, then raise back up.
Curls
Curls are another form of exercise that can be completed with an exercise ball. More specifically, these curls are known as leg curls. Leg curls benefit your gluteus maximus, lower back muscles and your hamstrings. A basic leg curl with an exercise ball begins with your hips on the ground and your legs upright against the exercise ball. Using your legs, slowly pull the ball toward your core and then slowly roll it back out to the starting position. To add more difficulty to this exercise, use one leg at a time and keep the other leg extended in the air while rolling the ball in and out.
Lunges
Lunges on the exercise ball target the quadriceps, glutes and hamstrings. To work the lower body, perform a split lunge using the exercise ball. Begin this exercise by standing with the exercise ball behind you. Place one leg behind you and on top of the exercise ball so that your shin is resting on the ball. Bend your front knee slightly and lunge forward, rolling the ball slightly behind you as you lunge. If your balance is shaky, you may wish to have a spotter nearby or a stable surface to grasp while executing the split lunge on the exercise ball.
Tucks
Stability ball knee tucks are an advanced exercise ball exercise. This exercise targets not only three areas of the abs known as the obliques, the rectus abdominus and also the transverse abdominus, but also the quadriceps, the erector spinae, the gluteus maximus and the gluteus medius. Begin the stability ball knee tucks by lying on your stomach on top of the exercise ball. Keep your hands and your toes touching the ground. Next, walk your hands forward until your feet lift off the floor, continuing to walk until your thighs are resting on the top of the ball. Keep your back straight and extend your arms fully, keeping your hands directly positioned under your shoulders. Exhale and draw your legs up toward your chest until your shins are on the top of the ball. Hold this position briefly and then roll the ball back to the starting position, using a controlled movement.
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