Shapely Legs: Ball Exercises Video

Ball exercises can be extremely effective in working out the lower body. Learn how to get shapely legs by doing ball exercises properly from a celebrity trainer in this workout video.

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Hold bar
Ball between inner thighs
Heels together
Lower weight down
Squeeze knees

About this Author

Grace Lazenby is a celebrity trainer and co-founder of iTRAIN.com. Grace has a degree in exercise physiology and she is certified with the Physical Mind Institute. iTRAIN.com is your own "Hollywood personal trainer right in your pocket." Each audio and video workout consists of an elite Hollywood Trainer or World Champion Athlete mixed with original music to satisfy your workout needs. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.

Hi. I'm Grace Lazenby, and welcome to Shapely Legs. Today, I'm going to show you a couple of my very favorite exercises for the lower body. Now, grab a ball, and this should be a very light ball, not a medicine ball, but you can also these exercises without a ball. So, if you're at home, you can use a chair for balance or a body bar. So, I'm going to start with my feet in first position. That means your heels are going to come together, roll up on the balls to your feet. You're going to place the ball right in between your inner thighs and hold. Now, this is the key to this exercise, you're going to lower your body weight down, you're going to tip your tail bone under, and then just a little bit more and squeeze your knees in against the resistance of the ball. And then from here, what you're going to do is just lift up and lower, keeping that pelvic tilt. Now what this does that is so great is your hips are pressed forward, so that actually lengthens the front side of your legs instead of shortening the muscle; good, lift and lower, and with your feet in first position, and your heels are together that's going to activate the inner and outer thigh. Good, four more, abs in; your chest is really tall. Two more. Good. Now hold it down, and then you're going to squeeze your knees in and wrap, and wrap, and wrap, and wrap. Good! Again, press your tail bone forward. Good, excellent! Your abs are in, your chest is tall, good. Here we go. Lift and lower. You may want to three or four repetitions of about 12 or 15. That's really going to burn out through the legs but I promise you, if you can do this workout two or three times a week, you're lower body will change. Good, four more, three more, two more, one more, and good. Now hold it down, again squeeze. Now if your legs start shaking here, don't worry about that. That's a really good sign. That means, your muscles are working and engaged. Four, three, two, one, hold; good, excellent, and lift up everybody. Good. Go ahead and remove the ball. I always like to take really nice long stretch so you can grab the top of your left leg, press your tail bone forward, and open up to the front side of the leg. Excellent, and then you can just change to other side. It is always great to stretch after you've done muscle conditioning work. Hold and relax. That is your shapely leg workout for the day. I'm Grace Lazenby, and we'll see you next time.

Shapely Legs: Ball Exercises Video

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