Stability balls may look like a fun bouncy toy that kids might play with during recess, but they are actually a great tool for increasing cardio endurance, balance and strength, according to Jeffrey Beck, exercise specialist with the Intermountain Medical Center Heart Institute in Murray. Beck recommends that you do the following workout two to three times per week, which focuses on shaping the rear end and inner thigh muscles using a stability ball.
1) Prone Heel Tap: Lie face down on the stability ball, placing your hands on the floor to steady yourself. Lift your legs into the air with your toes pointed out. Bring your legs straight out to the sides, squeezing your glutes while doing so. Next, bring them together and tap your heels. This constitutes one repetition. Complete 3 sets of 10-15 reps.
2) Leg Lifts: This inner thigh exercise is great for creating a quick burn! Lie on your right side, propping yourself up using your right elbow. Bring your right leg out in front, keeping it straight, and bend your left leg behind you. Place the stability ball on your right calf muscle and hold it steady using your left hand. Slowly raise your right leg straight up toward the ceiling and then back down. Complete 3 sets of 10 reps per leg.
3) Inner Thigh Press and Stretch: Get down on all fours and place your right leg up on the stability ball. Press into the ball with your right leg and hold it for 10 seconds. Release and stretch down with your hips pressing toward the back. Hold this for 10 seconds. Repeat this sequence 3 times and then switch sides. Complete 3 sets of 3 reps per leg.