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Legs - Fitball

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The following exercise incorporate an exercise ball or swiss ball and target the leg muscles. Use the quick links below to access the desired exercise:

Exercise

Part of the body worked Difficulty level (out of 10) 
 Wall Squats Strengthens and thighs and bottom muscles Scale 4  4/10
 Calf Raise Stengthens the calf muscles Scale 2  2/10

 Hamstring Curl

Strengthens the hamstrings muscles scale 7 7/10
 Leg Extension Strengthens the thigh muscles scale 5 5/10
 Side Leg Raise Strengthens the side of the hip Scale 4 4/10
 Static Chair Strengthens and thighs and bottom muscles  Scale 6 6/10
 Adductor Squeeze Strengthens the inner thighs Scale 6 6/10

Ball Squat

                                                          
Primary Muscles:
 
Quadriceps (thigh)

quads muscles

SecondaryMuscles: 
Gluteus Maximus (bottom) Adductor (Inner Thigh), Soleus (Calf)  

Level of Difficulty: (4/10)      

Scale 4

 Repetitions:  10-15 Reps - General toning
  

 Instructions       
  • With your feet shoulder width apart lower your body while keeping a straight back.   
  • Push your bottom out behind you as you ‘sit’ down, using your arms in front to help you balance.   
  • Once you have lowered your body to a comfortable position – NOT BEYOND 90’  
  • Slowly return to the original upright position; repeat continuously.   
 Teaching Points  
  • Do not let your knees go over your toes.  
  • Look forward and keep your head up, helping you to avoid leaning too far forwards. 
  • Keep your back straight 
  • Keep your shoulders back 

 Adaptations 

  • Widen your stance 
  • Decrease range of movement 

 Progressions 

  • Single leg squat 

Calf Raise Ball 


Primary Muscles:
 
Gastrocnemius (Calf)

calf muscles

SecondaryMuscles: 
Soleus (Calf)

Level of Difficulty: (2/10)    

Scale 2

Repetitions:  10-15 Reps - General toning
 
   

Instructions 

  • Place the ball between your thighs and a wall or door. 
  • Ensure your feet sit directly beneath your hips with your knees slightly soft 
  • Keeping your arms by your side and your shoulders back, 
  • Gently raise up onto your tiptoes as far as you comfortably can 
  • Momentarily pause and then lower back to the starting position  

Teaching Points 

  • Breath out as your raise you raise your feet and breath in as you lower 
  • Keep the body upright throughout the exercise 

A daptations

  • Decrease range of movement 
  • Perform the exercise seated with a dumbell placed on your knee 

Progressions   

  • Single leg raises 
  • Don't let the heels touch the ground inbetween each repetition   

Hamstrong Curl Ball


Primary Muscles:
 
Hamstrings, Erector Spinae, Rectus Abs, Transverse Abs, Gluteus Maximus, Obliques

hamstring muscles

SecondaryMuscles: 
Gluteus Medius/Minimus, Quadriceps, Adductors

Level of Difficulty: (7/10)    

scale 7

Repetitions:  10-15 Reps - General toning
 
   

Instructions 

  • Lie on your back with your legs outstretched and feet resting on the ball. 
  • Feet should be hip width apart 
  • Place your arms down by your side with your palms facing the floor. 
  • When ready lift your hips and bottom off the floor raising them uptowards the ceiling, 
  • Gently lower your hips back down towards the floor 

Teaching Points 

  • Engage the core muscles throughout  
  • Relax the upper body and arms   
  • Breath out as you bend the legs and breath in as you straighten them.  

 

 

A daptations

  • Decrease range of movement 

Progressions   

  • Single leg hamstring curls 

Leg Extension Ball 


Primary Muscles:
 
Quadriceps (thighs)

quads muscles

SecondaryMuscles:
Hamstrings, Tranverse Abs 

Level of Difficulty: (5/10)    

scale 5

Repetitions:  10-15 Reps - General toning 
   

Instructions 

  • Lie on your back with your legs bent and feet either side of the ball 
  • Place your hands on the back of your thighs 
  • When ready extend your legs so that your feet move up towards the ceiling 
  • Momentaruly pause and then gently lower the legs back to the starting position 

Teaching Points 

  • Do not lock the knee joint 
  • Keep the upper body still 
  • Keep your thighs still 

 

A daptations

  • Use a smaller ball 

Progressions   

  • Keep as little contact as possible between your feet and the ball 
  • Use a larger and heavier ball 
  • Don't let the ball touch the ground inbetween each repetition 

Side Leg Raise 


Primary Muscles:
 
Hip Abductors, Gluteals

abductor muscles2

SecondaryMuscles: 
Core Muscles

Level of Difficulty: (4/10)      

Scale 4

 Repetitions:  10-15 Reps - General toning

 Instructions       
  • Position your so that you are side onto the ball with you bottom leg resting on the floor and your top leg out stretched inline with your shoulders. 
  • When ready, lift your top leg (the one outstretched) directly toward the ceiling 
  • Momentarily pause and then bring the leg slowly back down. 

 

 Teaching Points  
  • Keep your head inline with your spine 
  • Keep your shoulders relaxed 
  • Breath out as you raise the leg and breath in as you lower 
  • Keep the core muscles activated. 

 Adaptations   

  • Decrease range of movement 

 Progressions 

  • Do not let the foot touch the floor inbetween each repetition 
  • Add ankle weights if available 

Static Chair

                                                         
Primary Muscles:
 
Quadriceps (thigh)

quads muscles

SecondaryMuscles: 
Gluteus Maximus (bottom) Adductor (Inner Thigh), Soleus (Calf)  

Level of Difficulty: (6/10)      

Scale 6

 Repetitions: 1 0-60 seconds
  

 Instructions       
  • With your feet shoulder width apart lower your body while keeping a straight back. 
  • Push your bottom out behind you as you ‘sit’ down, using your arms in front to help you balance. 
  • Lower your body to a comfortable position, approximately 90°, but not beyond. 
  • Hold the position for the desired time and then return back to the starting position  
 Teaching Points  
  • Do not let your knees go over your toes. 
  • Look forward and keep your head up, helping you to avoid leaning too far forwards. 
  • Keep your back straight 
  • Keep your shoulders back 
  • Breath normally   

 

 Adaptations 

  • Widen your stance 
  • Decrease the amount of time the position is held for 

 Progressions 

  • Increase the amount of time the position is held for 

Adductor Squeeze 


Primary Muscles:
 
Quadriceps (thighs)

quads muscles

SecondaryMuscles:
Hamstrings, Tranverse Abs 

Level of Difficulty: (6/10)    

Scale 6

Repetitions:  10-15 Reps - General toning 
   

Instructions 

  • Lie on your back with your legs bent and feet either side of the ball 
  • Place your hands on the back of your thighs 
  • When ready extend your legs so that your feet move up towards the ceiling 
  • Once you legs are extended, begin to squeeze  the inner thighs into the ball for approximately 2 seconds 
  • Gently lower the legs back to the starting position  

T eaching Points 

  • Do not lock the knee joint 
  • Keep the upper body still 

 

 

A daptations

  • Reduce the amount of time the legs squeeze 

Progressions 

  • Keep as little contact as possible between your feet and the ball 
  • Use a larger and heavier ball 
  • Don't let the ball touch the ground inbetween each repetition 

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