Workout Routine for
Lower Body using a Swiss Ball
The workout routine featured on this page will target the muscles located in your lower body, all the while only requiring that you have access to a swiss ball and a pair of dumbbells, the latter only required for a few exercises.
The fitness program consists of a 1-day routine in which there are 7 exercises targeting the muscles located in your lower body.
Specifically, the muscles targeted are the hamstrings (back of thighs), buttocks, hips, quadriceps (front of thighs), inner thighs and calves.
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Workout Routine
| Thighs #1 | Squat against Wall | |||
|---|---|---|---|
 |
3 Sets |
10 Reps |
|
| Thighs #2 | Hip Abduction | |||
 |
3 Sets |
10 Reps |
|
| Thighs #3 | One-Legged Squat | |||
 |
3 Sets |
10 Reps |
|
| Thighs #4 | Hip Adduction | |||
 |
3 Sets |
10 Reps |
|
| Thighs #5 | Leg Curl | |||
 |
3 Sets |
10 Reps |
|
| Thighs #6 | Lying Ball Squeeze | |||
 |
3 Sets |
10 Reps |
|
| Calves #1 | Calf Raise | |||
 |
2 Sets |
25 Reps |
|
Additional Notes
For most of the exercises, a combination of 3 sets of 10 repetitions is proposed.
This will ensure that the objective being pursued is that of general muscle strength, which is often times desirable when involving muscles located in your legs.
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