Using a medicine ball and an exercise ball is one of the best ways to strengthen your core, and legs and also increase your endurance level and stability.
Using a ball will also work your glutes, hips, and your legs, leaving them toned and sexy.
It usually requires a lot of balance and stability, so when doing any of the workouts you should always place the exercise ball against a wall or sturdy chair.
Using an exercise ball makes exercises unique and advanced. This makes it one of the best ways to tone your muscles.
9 Easy Ball Workouts for Toned, Sexy Legs and Abs
1. Ball Leg Curl
How to Do It:
Lie down with your face towards the ceiling, hold the ball firmly using your calves and thighs.
Squeeze the ball slowly by lifting your feet towards your butt, hold for a while then squeeze again.
Exhale while squeezing and inhale as you return to the initial position.
Do this for at least 30 minutes.
2. Ball Hip Abduction
How to Do It:
Stand straight on your right leg, and place your left foot on the ball.
Keep your left leg extended to your side then roll the exercise ball towards you slowly by bringing your left leg closer to the right leg, hold for few seconds then roll the ball back outside.
Exhale while rolling the ball in and inhale while returning to the initial position.
Switch your legs after each set.
Do a set of 10 reps for each leg, increase the number of reps over time.
Read Also: 9 Best Workouts for Toned Legs and Slim Thighs
3. Straight Leg Pelvic Lift
How to Do It:
Lie on your back and place your heels on top of the ball.
Ensure that your legs are straight and your inner knees, inner ankles, and inner thighs are tightly squeezed together.
Place your arms on the floor, contract your glutes and hamstrings, and push your hips towards the ceiling.
Ensure that your spine is in a straight line from your throat down to your feet.
Suspend yourself at the top for at least 5 seconds then lower yourself back down.
Always squeeze your legs and buttocks while doing this routine.
Do 2 sets of 10 reps.
4. Bridging
How to Do It:
Lie on your back and place your heels on top of the ball.
Ensure that your legs are straight and your inner thighs, knees and, ankles are tightly squeezed together.
Put your arms on the floor, contract your gluteus and hamstrings then push your hips up towards the ceiling.
Keep your hips raised, while you bend and straighten your legs.
The ball should move with your feet and your legs should remain squeezed together during the whole routine.
Do a set of 15 reps.
Read Also: 7 Best Exercises to Get Rid Of Cellulite on Thighs, Legs and Bum Fast
5. Bent Knee Pelvic Lift
How to Do It:
Lie on your back and place your feet flatly on top of the ball.
Keep your knees bent and your, inner thighs, inner ankles, and inner knees squeezed together.
Place your arms against the floor, contract your hamstrings and gluteus, and lift your hips towards the ceiling.
Ensure that your spine is in a straight line from the throat to the feet. Maintain that stance for few seconds then lower your back.
Keep squeezing your legs and butts even as you lower your back. Contracting your muscles is the importance of this workout.
Do 2 sets of 10 reps.
6. Butterfly Hip Thrust
How to Do It:
Lie down on the ball (on your back) so that your upper back is supported, and that your buttocks are in front of the ball floating above the ground.
Put the soles of your feet together, then place them on the ground in front of you.
Contract your abs, push out your knees, and drive your feet to the ground to lift your hips till they are or almost at the same level with your torso.
Do 4 sets of 10 reps.
Read Also: 7 Easy At-Home Exercises to Tone Stomach, Bum and Thighs
7. Wall Squat
How to Do It:
Put the ball against a wall and stand and push your back against it, so it is held down in a place.
With your feet shoulder-width apart, turn your toes out at an angle of 15 degrees. Then squat as low as you can but ensuring the ball is only rolling down not falling off as you lower yourself.
Do 4 sets of 10 reps, with an interval break of at most 90 seconds.
8. Ball Walks
How to Do It:
Put your hands behind your head as you sit on the ball or rest on the ball.
Engage your abs, walk forward slowly, while rolling down your torso onto the ball.
While supporting your neck, head, and lifting your hip, walk to the tabletop position.
Walk back slowly then return to the sitting position.
Read Also: Tone Your Thigh Fast In 4 weeks: 30-Day Thigh Fat Burning Challenge
9. Medicine Ball Knee Rolls
How to Do It:
Lie on the ground and rest your legs on the ball, bend your knees, and put a medicine ball between your knees.
Extend your arms out to the sides to ensure stability.
Gradually roll the ball to your right as far as you can, you will feel your core being worked.
Roll the ball back to the center and then to the left.
Do 2 sets of 10 reps (a rep is after you have moved the ball to the left and right)
Conclusion
Ensure to see your doctor if you have any medical conditions, to know if you can make use of an exercise ball.
Also, make sure you are very comfortable with using an exercise ball before trying any of these. Before starting do warm-ups with at least 5 minutes of light cardio (like brisk walking).
Do all exercises as directed and you can add variations over time. Beginners are advised to do a set of 10 to 16 reps while Intermediate/Advanced can do between 1 to 3 sets of 10 to 16 reps.
Most of the time during a workout routine try to contract your core, and legs all through, it helps to work those muscles.
Read Also:
- 8 Easy Natural Home Remedies to Get Rid Of Cellulite on Thigh Fast
- 7 Easy Exercises That Will Burn Your Inner Thigh Fat Fast In Two Weeks
- 10 Yoga Workouts to Build Six Pack Abs At Home
