Exercise Ball Leg Exercises for Healthy Legs

Exercise Ball Leg Exercises for Healthy Legs

Many of us own an exercise ball but few understand exercise ball leg exercises that are terrific and healthy for our legs. Others may have bought an exercise ball with the thought of getting back into shape. We get it home and look at it not knowing what to do with it, and often lack the motivation to get started. Like everything on TV it looks easy and produces terrific results that we are willing to pay to have, but when it comes down to being disciplined enough to do it is where we face the challenge.

We need to set aside valuable time from our busy day to do our exercise programs. We can find a hundred reasons why tomorrow will be a better time to get started. Instead remaining persistent and understanding how to work out with the right kind of leg exercises can greatly increase your motivation when beginning.

Exercise Ball Leg Exercises that Make a Difference

The following are some quick and simple exercise ball leg exercises you can implement into your day that are convenient and easy to do. These are motivating and a great thing to include within your exercise program.  

Roll Forward 

Place your chest on the ball, hands and toes touching the floor, push forward until your hands are directly below your shoulders. The ball should be below your belly button and centered under your hips. Now simply lift one leg so that it is in line with your body and hold for 5 seconds. Let your leg down and lift your other leg. Continue this ten times with each leg. Now lift both legs together and hold for 5 seconds.  Do this 8 times, and feel the difference.

Roll Up the Wall

With your back facing the wall and your feet spread out to the width of your shoulders, place the ball in your lower back and lean back to hold the ball in place. Lace your fingers together behind your head. Slowly squat down until your legs get to a 90 degree angle. Hold this position for 5 seconds. Now slowly return to the standing position. Breathe out on the way down and in on your way up. Try to do this 12-15 times per session. It is amazing to think your exercising and getting your back massaged at the same time. This can help with back pain you might be experiencing. Try it and see if you enjoy it.

Hamstring and Glutes

This one sounds easy but you will feel muscles get tired in areas that you may not have felt for a while. Lie down on the floor and spread your arms so that your body looks like a T-shape. Place your legs so your calves and heels are on top of the ball. Now take a deep breath and while exhaling pull your knees towards your chest while lifting your hips off of the floor. Pull your knees back so your feet are flat on top of the ball. Slowly straighten your legs while lowering your hips to the floor. Do 10-12 of these. 

Reach and Squats 

This is a great workout combination for legs, thighs, arms and torso. Start in a standing position holding the ball straight out in front of your chest. Slowly squat down and turn your body and lower the ball to the floor on the right side. Take several deep breaths, rotate the ball back to the front, and return to the standing position. Now down again only this time turn to your left hand side. Repeat this 10-12 times.

Hands Up

Pick up the ball and hold it over your head. Keep your arms straight and do a basic squat coming to the sitting position. Hold it at this level for 3 slow breaths. Then straighten back up to the standing position. This will work your glutes, arms, and thighs. Do 10-12 reps. 

Knee Squeeze

Place the ball between your knees and hold it firmly. The ball should never touch the floor.
Do your basic squat while holding the ball with only your knees. For a beginner you might want to use a basketball or football. The bigger the ball the harder this one is to perform. Once you’re in your squatting position try and hold it for 10 seconds. Do 10-12 of these each time. 

Even if you only do 5 minutes at a time, that is 35 minutes for the week which is a good start and way to get motivated. You will be surprisingly pleased when you start to feel the difference within 10 days. Once you get used to doing some of these exercises you can add the second routine into your fitness program. You can start with a wall roll up and add the knee squeeze. You can mix and match creating your own work out combinations. It takes very little time for the benefits that you will get.

These exercise ball leg exercises will get you started on your way to healthier and shapely legs and buttocks. While it is primarily for the legs and buttocks you will feel it in your abs, back, arms, and shoulders as well. It takes very little time for the benefits that you will receive. Once started, you will find motivation to keep going and through persistence it will not be long before you notice that these exercise ball leg exercises have truly made a remarkable difference to both your appearance and a more positive attitude about yourself.




For more fitness information
we suggest these articles

  • Exercise that Burns Belly Fat
  • Fat-Burning Exercise to Reduce Hips
  • Great Exercise Equipment for Seniors
  • Swim Workouts for Weight Loss


  • To return to the top of the page about Exercise Ball Leg Exercises for Healthy Legs click here. Thank you for reading this article. Please feel free too share it with your family, friends and your social network.