A Great Leg Workout with the Stability Ball

The stability/fitness ball is to your workouts like one-stop shopping centers are to products. There is an incredible variety of exercises you can perform with the fitness ball that train your entire body and increase your overall fitness, strength and flexibility. Here are a few exercises you can do with the stability/fitness balls for a great leg workout.

First stand straight, your hands at your side, and place the top of your right foot on the stability ball with your leg and the ball fully extended behind you. Now gently lower your knee and draw the ball forward. Keep your hips still and your posture straight. Do this 10 times and then repeat on the other leg.

Next place stand with your back to the wall, the ball placed in the middle of your back. Tighten your core, keep your posture straight and slowly roll down the wall and back up again. Don't let your buttocks sink below the level of your knees. Repeat this 20 times. Then place your legs widely apart and repeat this same motion, 20 times. For an added challenge grip hand weights as you perform these exercises.

Now lie on a mat or the carpet, your feet on top of the ball. Lift your body up off the floor into a bridge and draw the ball into your buttocks. Roll it back out and lift your right leg off the ball and hold it for five seconds. Repeat this five times on each leg.

Lie on your side with the leg under you curled at an angle and place your upper foot on top of the ball, toes pointing straight out. Slowly, keeping your upper body still, roll the ball forwards in front of you and then behind you. Repeat this 20 times. Then pull the ball in towards you with your foot 20 times. Repeat this whole sequence on the other side with your other leg.

This is a fun and efficient leg workout that will build muscle and create sexy, toned legs. However, once you've done the routine a few times it's important to challenge yourself with heavier weights and/or more reps. You can also change the sequence around so that you and your body don't get bored. This leg workout should be done in conjunction with other body part workouts about 2-3 times a week. Of course you should also do separate cardio exercise 5-7 times a week for maximum fitness.