The stability ball provides an inexpensive way to diversify your exercise routine and make it playful. Exercising with a stability ball improves your balance, strengthens your muscles, promotes flexibility, produces endurance and works several muscle groups at a time. To receive full benefits and attain the desired results, exercise three to five times a week.
Wall Squats
This exercise firms your butt and thigh muscles. Stand with the stability ball between your back and the wall. Lean your lower back and mid-butt against the ball. Press against the ball as you lower your body to the squat position. Stop when your legs and hips are at a 90-degree angle. Hold this position for five seconds. Push with your legs and raise your body to the start position. Perform this exercise 15 times.
Hip Extensions
Hip extensions work your butt and leg muscles. Sit on a stability ball with your feet flat on the floor and hip-width apart. Place your hands on your hips and walk forward on your feet until your shoulders and head are resting on the ball. Your knees should be aligned over your ankles and your body should be in a straight line from your knees to your head. This is the start position. Tighten your abdominal and gluteal muscles and lower your hips until your butt almost touches the floor. Raise your hips to the start position. Perform this exercise 10 times.
Single Leg Raises
This exercise tones your butt and thigh muscles. Lie on your stomach on the stability ball and roll forward until your hands rest flat on the floor. Squeeze your ab, butt and thigh muscles, raise your extended right leg off the floor as high as possible without rotating your hips and lower your leg to floor. Perform 10 lifts. Switch legs and repeat the exercise. Perform two sets of 10 with each leg. To advance the exercise, attach a weight to the ankle you are exercising.
Leg Extensions
This exercise works your leg muscles. Lie in the supine position on a mat with your arms bent and hands behind your head for support. Raise your extended legs upward until your feet face the ceiling. Place a stability ball between your ankles and calves and squeeze your legs together. Slowly, lower your legs 45 degrees and hold for five seconds. Raise your legs to the start position. Perform this exercise 15 times. To raise the level of difficulty, increase the repetitions or hold time or perform the exercise with weights attached to your ankles.
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