You don't need a room full of bulky exercise equipment to tone and tighten your leg muscles. Instead, use an exercise ball, also known as a fitness ball, a balance ball or a stability ball to strengthen your legs. Get a complete leg workout at home or at the gym while using the exercise ball to add resistance and improve your balance. Talk to your doctor before trying any new exercises.
Forward Wall Squat
Tone your legs and glutes with the front wall squat exercise. Stand facing a sturdy wall, then squeeze a stability ball between your chest and the wall -- lean on the ball with your chest to hold it in place. Walk backward until your toes are about 2 feet from the wall, but you are still leaning on the ball with your chest. Keep your back straight and your arms down by your sides. Stand on your toes, then bend your knees into a squatting position. Lower yourself until the ball is at the height of your chin, then straighten your knees as you squeeze your butt. Lower your feet back to the ground, then repeat the entire exercise.
Backward Wall Squat
Strengthen your thighs and butt with the backward wall squat. Stand with your back to a wall and your feet at about the width of your shoulders. Put an exercise ball between the wall and small of your back, leaning on the ball. Bend your knees as you lower your body down the wall about half a foot while keeping your upper body still. Hold for three full breaths, then straighten your legs to return to standing. Repeat 10 times, then rest and do an additional set of 10.
Ball Jump
Tone your quadriceps with the ball jump exercise. Place an exercise ball on the ground in front of you. Stand up straight with both feet on the ground, your toes pointing out and your legs shoulder-width apart. Bend your knees at a 90-degree angle as you place one hand on each side of the ball while holding your elbows against the inside of your legs. Push off of the ground as you jump up as high as possible while lifting the ball up toward the ceiling with your arms straight. Come back down to a squatting position with the ball on the floor. Repeat 5 times.
Overhead Squat
Stand up straight with your legs shoulder-width apart and your back straight. Hold an exercise ball with both hands, then lift your arms up to the ceiling so the ball is over your head. Bend your knees and lower your body into a squat, balancing the weight in the back of your feet. Hold the position for one full breath, then straighten your legs. Repeat 15 times, keeping the ball over your head.
Member Comments