Ball Squats
Ball squats do not only help you improve the balance. These movements are very effective in strengthening the thighs, hips, and glutes. Adding a gym ball could be a good idea for those with knee or back problems. Start with propping the ball against the wall and put it behind the lower-mid back. Walk the feet out a little bit so that you can lean against the gym ball. Keep both feet apart at a hip distance. Otherwise, you would strain your knees. The next step is to bend both knees and lower your body into a squat. Try to be as low as possible. When you are pushing back up, try to keep the body weight in the heels and avoid locking your knees while you are standing. Repeat the exercise for 10 to 15 reps. Consider holding hand weights to add intensity. [6]
