Yoga Ball Exercises For Bum & Legs

A yoga ball is also called a Swiss ball, Pilates ball, stability ball or exercise ball. The ball can be used to support your body weight to stretch and relax the back during various yoga poses. For leg strengthening, however, a yoga ball is best used with strength training exercises, such as the ball squat, straight-leg deadlift and bottom toner exercises.

Ball Squat

The squat exercise works the quadriceps and the glutes. The quadriceps are the large muscle group located on the front of your legs; the glutes are the muscles of your buttocks. The ball squat is done by placing a stability ball against a wall and resting your pelvis against the ball from a standing position. Stand up straight and place your hands on your hips. You will bend your knees and lower yourself toward the ground as the ball rolls up your back. When you stand back up, you will push through your heels to straighten the legs and work the legs. The instability of the ball along the wall will cause more muscle recruitment. Begin with five repetitions. Increase the number as you get stronger, as long as you maintain correct posture, recommends Sara Rose in the book "Exercise Ball." This applies to the other exercises as well.

Straight-Leg Deadlift

The straight-leg deadlift is a simple exercise to strengthen and stretch the hamstring muscles on the backs of the legs. You will begin by holding a ball to your chest with your arms straight and a palm on each side as if hugging the ball. You should stand up tall with your feet hip-width apart. As the name implies, the legs are straight. You will hinge forward at the waist to lower the upper body and the ball toward the floor. When the spine is parallel to the floor, you will raise back up to standing. You may bend your arms and knees slightly if you lack the flexibility to do the exercise properly, says Jeanine Detz in her "Ultimate Core Ball Workout" book.

Bottom Toner

The bottom toner is also known as a reverse back extension. The exercise is done to tone the glutes. You will lie on the ball with your palms flat on the floor and your arms slightly bent. The legs are lifted in the air so that the body is parallel to the floor with the ball centered under the stomach. The legs are held for five seconds in the air and lowered straight to the floor. As soon as the toes touch the floor, raise up again to do another rep.