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Articles Fitness Nutrition

How to do Ball Squats

Aug 19, 2010

Ball squats are a great exercise for anyone, no matter their age, weight or ability level. This exercise not only can help you increase muscle mass and tone your legs, but will also improve your agility. As you get stronger, be sure to intensify the exercise in order to get a better workout.

About Ball Squats

Ball squats are a relatively simple exercise that can performed by people of all ages and fitness levels with little difficulty. The ball squat can greatly improve your strength. Some of the muscles strengthened by this exercise include the quadriceps, hamstrings and glutes. Strengthening these muscle groups will not only help to tone your lower body, but will also provide greater ease when climbing hills or walking up stairs.

Position Yourself for the Ball Squat

In order to properly perform a ball squat, it is important that you position your body properly. Start by selecting a body ball that is the proper size. Ideally, this ball should come up to a height approximately midway between your knees and hips. Place this ball up against a wall or other flat surface, and stand up with it firmly planted between the small of your back and the wall. Step your feet out so they are approximately one foot in front of the wall, and are around one foot apart from each other. Relax your arms, letting them hang at your sides. Finally, look straight ahead. You should be in a relatively straight line from your feet up to your head.

Perform the Ball Squats

Take a few deep breaths, closing your eyes if this helps you to relax. As you exhale, slowly lower your body to the ground until your thighs are parallel to the ground. Once you reach this point, lift your body back up to the starting position. Repeat this ten times, and then take a short break. Perform two more sets of ten repetitions of the exercise.

Intensify the Exercise

There are a number of ways to make ball squats more difficult. The most basic involves simply holding onto a set of dumbbells while you are performing the ball squats. Another way to increase the intensity of this exercise is to hold one leg out in front of your body while performing the ball squats. You should now be standing on one leg as you slowly lower your body and then raise it back up to the starting position. Be sure to have a friend or family member nearby when first attempting this exercise, in the event that you need assistance.

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