Exercise balls, which resemble the giant inflatable balls of childhood, provide an effective addition to workouts. Known for their ability to work the abdominal muscles, exercise balls can also be used to exercise other areas of the body. Simple stability ball exercises can tone and strengthen the legs.
Wall Squat
The wall squat, a versatile exercise, simultaneously works your calves, hamstrings, quadriceps and gluteus. Position the exercise ball between your lower back and a wall. Bend your arms at the elbows and place your hands behind your ears. Slowly bend your knees into a 90-degree angle and lower yourself toward the floor until you are in a squatting position. As you move down, the ball should roll up your back slightly. Pause in the squatting position for a few seconds, then slowly raise yourself up until your legs are fully extended. The exercise ball should return to its starting position at your lower back. Repeat the exercise 10 to 15 times. To make the leg exercise more difficult, work only one leg at a time. For this option, simply lift one leg off the ground and extend it in front of you as you move through the wall squat.
Side Lift
Tone your inner thighs and abdominal muscles with a leg lift exercise. Use a cushioned yoga mat for maximum comfort. Lie on your left side with your left arm under your head and your right arm propped up in front of you. Hold the stability ball between your left and right ankles. On an inhalation, lift both legs a few inches off the ground. Squeeze your thighs and ankles together to keep the ball secure. Hold for several seconds, then gently lower your legs back to the ground on an exhalation. Avoid straining your back by keeping your hips stacked on top of one another. Your top hip should never shift forward or backward as you move through the exercise. Repeat five to 10 times on the left side and then the right.
Extend and Roll
This leg exercise not only works the upper and lower legs but also improves your balance. Lie on your back on the ground. Bend your knees and place your heels on the stability ball. Keep your feet flexed. Gently lift your hips off the ground and find your balance. Once you are balanced, use your legs to slowly roll the ball away from you until your legs are fully extended. In this extended position, your hips should still be off the ground. Hold this position for a few seconds, then roll the ball back towards you. Repeat 10 to 15 times.
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