Exercise ball exercises for the legs are designed to strengthen your upper and lower leg muscles while improving your balance and coordination. While several exercise ball exercises are exclusive to the ball, many of these exercises can be performed without the ball on an even surface. Exercise ball leg exercises range from planks to leg lifts.
Lying on Ball
Th ball lying exercise is designed to strengthen your quadriceps and hamstrings, indirectly relieving you of lower back pain. Lie down on the ball on your stomach with your arms at your sides and feet on the floor. From here, place both of your hands out evenly on the ground for balance. Lift your right leg off of the ground by bending at the knee. Continue to bend until you create a 90-degree angle with the ground. Lower your leg back down and repeat with your other leg.
Ball Squat on Wall
This squat exercise will strengthen your core muscles as well as your legs. Pin an exercise ball against a wall with your back. Stand up straight with your knees slightly bent and bend down until your legs form a 90-degree angle with the floor. Hold this squat position for a few seconds before returning back up to your original position. As you start descending into the squat, place both of your hands behind your neck for balance and stability.
Hamstring Curl
This hamstring curl exercise will improve your flexibility as well as the strength of your hamstrings. Lie down on your back with the exercise ball right under your calves. With your arms extended at your sides, tighten your abdominal muscles and lift your hips up off the ground until your entire body is at a 30-degree angle with the floor. From here, bend at the knees, lifting your body up until your upper torso is nearly perpendicular with the floor. Lower yourself down and repeat.
Ball Hip Abduction
This hip abduction exercise will strengthen your hips as well as your glutes and quadriceps. Stand up straight with an exercise ball on your left side. From here, place your left foot on top of the ball, bending at the knee and keeping your arms at your sides. From here, roll the ball away from your body by extending your left leg out to the left side. Return to your original position and repeat. Repeat with both legs before stopping.
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