Using exercise balls is an alternative way to train that helps strengthen each major muscle group. Follow the steps in this article to learn how to use this machine to train your quadriceps.
Steps
Method 1 of 3: Part 1: Training for Safe Balance
Many gym ball exercise sequences involve balance and, in most cases, it will take some time to adjust to this movable piece of equipment. The stabilizing muscles will need to come into play to allow you to maintain balance as you put most of your weight on the ball.
Step 1. Perform all leg movements on a gym mat
Since it takes time to master your balance on the ball, try each move on a yoga mat to cushion any falls and help your wrist support weight more easily.
Step 2. Engage your core muscles in each exercise
Flexing your abdominal and back muscles during quadriceps exercises can help you balance and tone your core muscles.
Method 2 of 3: Part 2: Using the Ball Against the Wall to Train the Quadriceps
Different variations of exercises can be performed standing with the ball placed between the wall and the back. Start by making sure the ball is low enough so that your body is best supported during the squat position. Perform various sets of 8-10 repetitions for each exercise.
Step 1. Traditional squats
Standing upright, with your legs slightly apart, lean against the ball for support.
Slowly bend your knees and lower yourself to a sitting position. Hold the position for a few seconds, then slowly return to the starting position
Step 2. Deep squats
In a standing position, spread your legs until your feet cross the shoulder line, rest your back on the ball, pressing it against the wall.
Slowly lower yourself while supporting your weight on your quadriceps, hold the position for a few seconds. Slowly return to the starting position and repeat
Step 3. Tight Squats
In a standing position, with my legs together, I leaned against the ball and pressed it against the wall.
Bend your knees and lower yourself to an angle of almost 90º. Hold the position for a few seconds and slowly return to the starting position
Method 3 of 3: Part 2: Advanced Quadriceps Exercises
After mastering the exercises to maintain balance, it is recommended to watch videos to understand how to perform the next advanced exercises in the most appropriate way. It is advisable to wear sneakers or to stand barefoot, in order to have a firm grip on the ball and avoid slipping. Try the movements described below carefully to firm and strengthen your quadriceps.
Step 1. Lie on your back on a mat
Put your feet on the ball and bend your knees, pulling it towards your lower body and trying to stay in place.
Keep your body balanced by working on your core muscles. Once you have achieved balance, stretch your legs by rolling the ball away from your body
Step 2. Keep your body taut with your legs stretched out
Hold the position for a few seconds and slowly roll the ball towards your core muscles.
- If necessary, extend your arms at your sides to balance yourself. Rest your back on the floor between repetitions as needed.
- Try to do 4 or more reps per set for at least 2 sets.
Step 3. Get on all fours on the mat
Place the ball behind you, at foot level.
Bring your feet onto the ball by balancing them while maintaining a crouched position, resting on your hands
Step 4. Stretch your legs by rolling the ball backwards under your feet
Keep your core muscles steady and look towards the floor as you stretch your legs.
- Hold the position for a few seconds before bending your legs by rolling the ball towards you again.
- Do 4 to 6 reps per set for at least 2 sets.
