Doing leg lifts with an exercise ball gives your leg and abdominal muscles a better workout because your body works to keep balanced in response to the instability of the exercise ball; those muscles you use to balance keep getting stronger. The exercise ball, or “Swiss” ball was developed in the 1960s and used in Switzerland for physical therapy. The balls are still used for therapy and for body ergonomics, but now have become a popular addition to home and commercial gym workouts.
Method 1 of 6: Calf Raises
1.In a standing position, press the exercise ball between your chest and a wall, with your feet flat on the floor.
3.Lower yourself down slowly until your feet are flat on the floor again. Complete 12 repetitions of this exercise, and repeat until you’ve done 3 sets.
Method 2 of 6: Leg Curl
1.Lie on your back and place your feet on top of the exercise ball. Keep your legs and back straight.3.Slowly return the ball to the original position by extending your legs. Complete 15 repetitions of this exercise, and repeat until you’ve done 3 sets.
Method 3 of 6: Thigh Squeeze in a Sitting Position
1.Straddle the exercise ball with your thighs and cross your arms over your chest.
2.Try to bring your thighs together by squeezing the ball between your legs. Hold for a few seconds.
3.Slowly release your thighs. Complete 20 repetitions of this exercise, and repeat until you’ve done 3 sets.
Method 4 of 6: Thigh Squeeze in a Lying Position
1.Lie on your right side on the floor and cross your arms in front of your body.
2.If it is too difficult to keep your head raised, you can bend your bottom elbow to rest your head on your hand.
3.Place the exercise ball between your feet and lift it slowly. Use your hips and butt when lifting and don’t lift the rest of your body.
4.Return to the starting position. That is one repetition. Complete 15 repetitions, preferably in sets of 3.
Method 5 of 6: Standing Hip Exercise
1.Stand on your right leg and extend your left leg out in front of you, putting your left foot on top of the exercise ball.
2.Slowly roll the exercise ball towards you by bending the knee of the leg you’re not standing on. Pause and slowly roll it away again.
3.Alternate sides until you’ve completed 20 repetitions of this exercise. Repeat until you’ve done 3 sets.
Method 6 of 6: Lying Down Hip Exercise
3.Lift your buttocks off the ground while pointing your feet up.