The exercise ball, or stability ball, is often used to strengthen the upper-body muscles that move and stabilize your spine, but it's not limited to this function. You can also perform numerous exercises that help strengthen and tone the muscles in your lower body using an exercise ball. Although training on an exercise ball is relatively safe, consult your doctor if any exercise causes pain.
Hamstring Curl
As its name suggests, the hamstring curl targets the hamstring muscles, which span the back of your thighs and act to flex your knees and extend your hips. Lie on your back with your legs straight and your calves resting on top of the ball. Extend your arms away from your shoulders, and place your palms flat on the floor. Elevate your hips until your legs and torso form a straight diagonal line, then flex your knees and lift your hips farther to roll the ball toward your buttocks. Stop when your feet are on top of the ball, the reverse to the starting position and repeat.
Hip Abduction
Performing the hip abduction exercise on an exercise ball strengthens the muscles that spread your legs apart and that control the speed of movement as you bring them back together. Lie over the ball on your left side with your legs stacked and the outside of your left foot on the floor. Place your left hand on the floor opposite your feet for balance and your right hand on your hip. Lift and lower your right leg repeatedly over a 6- to 18-inch range of motion. Perform the exercise on the opposite side as well. Avoid rotating your active leg as you execute the movement. Wear ankle weights to add resistance if desired.
Leg Extensions
Leg extensions are typically performed on a weight machine designed for the exercise, but you can do a modified version using an exercise ball. Performing the exercise regularly strengthens the quadriceps, which span the front of your thighs. Sit upright on top of the ball with your knees flexed and feet flat on the floor. Place your hands on the ball on either side of your torso for stability. Lift your left foot and extend your knee until your leg is parallel to the floor, then hold for five seconds and lower slowly. Repeat the exercise with your right leg and continue alternating for your desired number of repetitions. Wear ankle weights for extra resistance.
Lunge and Roll
The lunge and roll exercise is similar to the traditional lunge, targeting the gluteus maximus and quadriceps muscles, which extend your hips and knees, respectively. Stand in front of an exercise ball with your feet about 6 inches apart and arms at your sides. Flex your left knee and lay your ankle and foot on top of the ball. Flex your right hip and knee to lower your body and roll the ball backward with your left foot at the same time. Stop when your right thigh is nearly parallel to the floor, then reverse to the starting position. Complete multiple repetitions, then switch legs. Hold dumbbells to add resistance if desired.
References
- "Powersculpt"; Paul Frediani; 2003
- American Council on Exercise: Stability Ball Hamstring Curl
- "Basic Biomechanics"; Susan J. Hall; 2007
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