How to Use a Yoga Ball for Toning the Legs & Glutes

Lying leg lifts are just one exercise to tone your legs and glutes with a yoga ball.

Lying leg lifts are just one exercise to tone your legs and glutes with a yoga ball.

Although your main squeeze might enjoy a little extra junk in your trunk, a bodacious lower body can be a bit difficult to tame. Whether your legs and butt are covered in cellulite or just a bit jiggly, a few simple exercises using an inflatable yoga ball can help you trim and tone your legs and glutes.

Ball-to-the-Wall Squats

Position a yoga ball between your lower back and an open, uncluttered wall. The ball should be resting in the curve of your lower back. Spread your feet to shoulder width and rest your hands on your hips.

Bend your knees and bring your butt toward the ground, lowering into a squat. As you lower, the ball should roll along the wall with you. Fight the urge to hunch forward. Instead, keep your shoulders and hips squared. Let your inner thighs and glutes burn in this squat position for three to five seconds before rising back up to starting position.

Repeat 10 to 15 times, take a 30-second break and then repeat the set. To make the exercise more difficult, lift one foot off the ground as you squat. Alternate legs to prevent excessive stress on the knee.

Ball Rolls and Butt Lifts

Lie on the ground with your legs extended and your arms at your side. In this position, you can effectively target both your hamstrings and your butt by alternating the movement of your legs. Position the yoga ball under your heels.

Press your heels into the ball, contract your abdominal muscles and roll the ball toward your butt.

Lift your butt and lower back off the ground, using the muscles of your ab muscles to hold the ball in its new position. Hold for three seconds, and then roll back to starting position.

Repeat 10 times. When you’re ready to switch your focus to your fanny, bend your knees to a 90-degree angle and position the ball under the soles of your feet.

Press your feet into the yoga ball and lift your hips into the air -- similar to doing the bridge yoga pose with your feet on the ground. Squeeze your butt to really work your glutes. Hold for three seconds and then lower back to the ground. Repeat 10 times and then repeat both exercises.

Lying Leg Lifts

Lie face-down with your belly resting on the ball. Push your hands against the ground, lifting your torso as though you were preparing to do push-ups. Spread your legs to hip width and extend them behind you with your toes resting on the ground.

Contract your abs and lift your legs straight up into the air. If possible, lift until your legs are in line with the rest of your body. If you can’t lift this far quite yet, just do your best -- and keep working toward your goal.

Hold your legs in the air for two to three seconds -- those butt muscles should be burning. Then slowly bend your hips to return your toes to the ground. Perform 10 to 15 repetitions and then repeat the sequence two to three times.

Items you will need

  • Yoga ball
 

Photo Credits

  • Jupiterimages/Creatas/Getty Images