Categorization of exercises helps you connect your workout with your goals. Swiss ball exercises for your legs could be a piece of the puzzle that helps increase artistic beauty, stability, strength, stamina or symmetry.
Thinking in terms of muscle groups involved or the type of exercise to do is a common approach but not very effective. How these exercises work together in your workout plan, and workout routine determines your success.
Exercises are similar to the words in a sentence; they are powerful but on their own meaningless. Just like you need a complete sentence to convey meaning, you also need a complete workout plan to produce results.
Below is a list of the top swiss ball exercises for your legs.
Stability Ball Wall Squats
Nothing beats squats in building strong legs. In a regular squat, as you lean forward, the higher part of your legs and you hip flexors engage as well as your lower back.
A stability ball changes the angle of force, shifts the energy to your knees and lifts the pressure off your lower back. I like to perform this exercise as a finisher to complement my regular body weight squats but not as a substitute.
To perform stability ball wall squats, place the ball behind your back and lean into it. Keep squeezing the ball between your back and the wall and squat down to a quarter squat and then half squat and no more.
Inhale and squat, exhale and rise.
Pay attention to the pressure in your knees and don’t overdo it.
To increase the intensity of this exercise you can hold a pair of dumbbells.
Swiss Ball Single Leg Squat
In real life, you rarely perform a symmetrical squat. Most of your activities engage your legs one at a time. Ball single leg squat is one of the exercises to improve balance and stability.
To perform this exercise, place the shin of one leg on the ball, behind you. Squat down on your supporting leg as you roll the ball backward away from you. Inhale and squat slowly, exhale and rise as you roll the ball towards you.
Begin with your weak leg and match the number of reps with your strong leg. If you do it the other way around, your weak leg stays behind. You want to minimize the difference between your leg strengths.
Stability Ball Hip Lift
Your glutes are the powerhouse of your motions. Many have difficulty activating their glutes that result in over engaging their quads and stressing their lower back.
A ball hip lift helps you activate your glutes.
To perform this exercise, lie on your back and place your heels on the center of the ball. Keep your hands to the side, palm facing down to help stabilize your motion.
Exhale and lift your buttocks off the floor and form a bridge. Inhale and lower. As you advance, do not lower all the way to the ground, come close without touching the ground in each rep. You let your buttocks touch a the end of your set.
To make this motion an effective Swiss ball core exercises, bring your hands to your chest. You’ll notice how this reduction in your base of support engages your core.
Ball Leg Curl
Many perform too many exercises for the front of their legs and not enough for the back. This creates an imbalance within the tension lines that runs through their knees and causes weakness, pain and injury to the knees.
One of the best swiss ball exercises to remedy this imbalance is leg curl with the ball.
To perform this exercise, lie on your back and place your heel on the center of the ball. Keep your hands to the side, palm facing down to help stabilize your motion.
Exhale and lift your body off the floor and form a bridge and then pull the ball toward you. Extend your knee without lowering your hips. Exhale and curl, inhale and straighten your legs. At the end of your set, lower your buttocks to the ground.