Shapely Legs: Ball Exercises Feet Parallel Video

Ball exercises are particularly effective for toning the lower body. Learn how to get shapely legs by performing ball exercises with feet parallel properly from a celebrity trainer in this workout video.

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Use lightweight ball
Hold bar
Feet parallel
Place ball between thighs
Up on toes
Lower & lift

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 want to take you through one of my favorite exercises for the lower body. So grab a ball, not a medicine ball, just a really lightweight ball or you can do this exercise without a ball. I'm going to use a ballet bar but you can also use a chair or a body bar. So, you are going to place your feet parallel then you are going to place the ball in between your inner thighs. Now I'm going to show you a couple of variations. You are going to roll up on the ball, and then you are going to lower your body weight just like you are sitting on a chair. Okay from here, scoot your hips forward, wrap your hips in and hold so you got a nice pelvic tilt in the lower body. What this does is it stretches the front side of your legs and then from here, you are going to lift up and lower, and up. Again, you have to keep the pelvic tilt the whole time because that's what makes the difference. Up, and then really wrapping those hips in are going to work the inner and outer thigh. Up, and lower. Good. Heels stay really high because that is going to give you a little resistance in the back of the glute. Four, and three, excellent. Two, good. Now hold it down. Now squeeze the knees in. Good. There you go. Again really scoop your tailbone under. Now you are going to feel an immediate burn in your leg. Your legs may even shake a little bit but that is good; that means that you are changing your lower body. Good. From here, lift up and lower. Up, good. Squeeze. Again, keep that tailbone under. So all you have to do is about three or four sets, maybe 12, 15 repetitions. Here we go, last time everybody. Good. Again, your legs may shake a little bit; that is good though. Remember, you got to change your body. Four more, your abs are in. Chest is tall. Last two, we are almost there. Good. Here we go and lift. Eight, and lower, they may be shaking, keep those heels up. Four more everybody. Four, and three, and two, and relax. Beautiful job. Great job you guys. Now, I always like to take a little bit of stretch after I work my lower body so go ahead and grab the right ankle, press your pelvis forward, stretch the front side of your quads and then release it. Hold the stretch for about 10, maybe 15 seconds then hold. Chest looks good, and relax. Fantastic work. That is your shapely leg workout today, I'm Grace Lazenby. We will see you next time.

Shapely Legs: Ball Exercises Feet Parallel Video

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