A balance ball has many names --- Swiss, physio or stability ball. This oversize plastic ball is called a balance ball because when you exercise on the ball, you must use your stomach and back muscles to maintain your balance. You can use this ball to develop your leg and buttocks muscles as well. By performing these exercises three times per week, you can tone your muscles.
Balance Ball Squat
The balance ball squat works your legs and buttocks by performing a traditional squat, all while being supported by the balance ball. To begin, stand with your back to a wall, placing your balance ball behind your back, slightly above your buttocks. Place your hands on your hips for balance. Bend your knees and lower your body toward the ground, leaning slightly forward as you squat down. Stop when your thighs are parallel to the ground. Straighten your legs to return to your starting position, letting the ball roll up against your back. Repeat this exercise 10 times. Rest for one minute, then perform two additional sets.
Reverse Ball Bridge
This exercise requires you to place your legs on the balance ball to provide support as you work your legs and buttocks. Start by lying on your back and place both legs on the balance ball, keeping them straight. Straighten your arms, placing your palms on the floor. Contract your abdominal and buttocks muscles to lift your lower body off the ground. The ball should roll away from your body as you lift. Stop when your body is a straight line from shoulders to feet. Maintain this position for 10 seconds, then lower your buttocks to return to your starting position. Repeat eight to 10 times, then rest for one minute. Repeat for two additional sets.
Inner Thigh
This exercise uses the balance ball as resistance to tone your inner thighs. Lie on your back and lift your legs off the ground, putting your feet together and your knees facing outward. Place a balance ball between your legs, with your knees on the ball. Slowly move the knees in toward the stability ball, feeling your inner thigh muscles tightening as you pull your knees in. Hold this position for 10 seconds, then release the exercise. Repeat five times, then lower your legs to the ground. Repeat for two additional sets.
Frog Jump
This exercise requires strength and power in your legs and buttocks to build your muscles. Begin with your legs more than hip-width apart and your toes facing outward. Hold the stability ball over your head. Bend your knees to squat with your knees turned outward. Lower the ball in front of your stomach as you squat. Use your legs and buttocks to push off against the floor, jumping up in the air and reaching the stability ball above your head. Repeat this exercise five to eight times, rest for one minute, then repeat the exercise for two sets.
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