Stability Ball: Lower Body

by Jessica B. | March 5th, 2012 | Lower Body, Strength Training

Here are a few easy exercises to do with your stability ball with a lower body focus. If you combine them with upper body exercises, you can have a full body workout that can be fun and challenging. The stability ball provides a great platform for your workout and lets you isolate muscles in a more effective manner.

1) Leg lifts A – Lie down on your side and place the stability ball between your feet so that your legs are slightly more than shoulder distance apart. Make sure your head is resting on the ground so you do not strain your neck. Now lift your legs upwards towards the ceiling. You should probably only be able to lift them a couple of inches, but that is OK. Repeat this move 8-10 times, until you find it too difficult to continue. Then switch sides and repeat.

2) Leg lifts B – Lie down on your back on the stability ball and place your feet on the floor; your knees should form a ninety degree angle. Raise your arms directly above you. Now, Lift one leg off the ground and raise it until it is parallel with the floor. At the same time, reach your arms backwards so that they are over your head. Repeat 8-10 times with each leg.

3) Squats – Place the stability ball between your back and the wall. Slowly creep your way down the wall so that the stability ball remains behind your back and your knees reach a 90 degree angle. Hold your squat for as long as you possibly can. Try to go a little bit lower if possible. When it gets too uncomfortable, roll the ball back against the wall and stand up. Repeat this sequence 3 – 5 times.

4) Reverse Leg lifts – Lie on your stomach across the ball and have both your hands and toes touch the floor. Now raise your legs one at a time until they are parallel to the floor. Hold each leg in the air for about 5 seconds and then release. Repeat 8-10 times per leg.

5) Hips – Lie on your side across the ball. Your arm should reach over the top of the ball and touch the floor. Your other arm should be pointing towards the ceiling or used to keep your balance. Now lift your upper leg up as far as possible. Hold and then lower. Repeat exercise 8-10 times per side.

Tips – To get the most out of your workout, make sure you warm up and cool down. To warm up try to do some jumping jacks or turn on your favorite music and dance around the room. To cool down, do a series of basic leg stretches.

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All health and fitness information is provided for educational purposes. Please consult with your physician before beginning any exercise regimen.