How to Do Yoga Ball Exercises for the Legs

Yoga balls are giant inflatable balls used in physical fitness. These large balls provide a base for performing stretches and exercises. Also called stability or fitness balls, yoga balls allow the user to engage various muscles all at once as the body works to balance on the yoga ball. Yoga ball exercises for the legs effectively work to strengthen and tone while benefiting nearby muscles with an added workout. Yoga ball leg exercises work the hamstrings (backs of thighs) and quadriceps (fronts of thighs) as well as the calves and buttocks muscles.

Difficulty: Moderate

Instructions

Things You'll Need:

• Yoga ball Exercise mat (optional)

1. Stand about two feet from a blank wall. Place feet shoulder-width apart, with the back straight and shoulders relaxed. Place the yoga ball between the lower back and wall. Engage the tummy muscles, focusing on pressing the abdomen back to the spine. Bend the knees into a 90-degree squat position, keeping the weight centered over the feet. Allow the yoga ball to roll up the back to a point between the shoulder blades. Return to the starting position. Complete three sets or 10 repetitions.

2. Hold the yoga ball over the head with extended arms. Keep the shoulders relaxed and posture straight. Tighten the stomach muscles and take a step forward with the right leg, bending both knees to 90 degrees. The left knee should touch the floor as you lower the ball to the ground in front of you. Lift up to the starting position by pressing to lift with the left (or rear leg). Complete three sets of 10 repetitions for each leading leg.

3. Sit comfortably on the yoga ball with hand on hips and a straight back. Tighten the stomach muscles and lift the right leg to a straight position parallel with the floor. Hold for three seconds with the foot flexed (pointing to the ceiling). Return to the floor.Complete three sets of 10 repetitions with each leg.

4. Kneel on the floor with the yoga ball in front of you. Roll forward onto the ball until the stomach and hips are centered. Place your hands palm down on the floor. With your legs parallel to the floor, lift one leg towards the ceiling without arching your back. Return to parallel. Complete three sets of 10 repetitions for each leg.

5. Lie on the floor on your side with the yoga ball in your hands. Bend your top leg, placing the foot flat on the floor behind the lower thigh for stability. Place the yoga ball on the thigh of your straight leg, flex the foot and lift the leg a few inches off the floor. Raise and lower your leg for three sets of 10 repetitions. Make sure to tighten your stomach muscles with each lift and keep your back straight.

Tips & Warnings

• Always warm up and cool down performing yoga ball leg exercises. Warming up gets the blood moving and increases flexibility in your muscles. Make sure to purchase the correct size yoga ball based on your height. If you're incapable of performing the specified number of repetitions, do what you can. Your strength and flexibility will increase with perseverance.

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