It's tough to work the lower body from a seated position, but ball taps are a dynamic way to get blood flowing to your hips and thighs while focusing attention on the hip flexors and the quads. You also work on balance as you quickly shift from foot to foot.
- Sit tall in a chair, abs engaged, and place a medicine ball on the floor in front of you.
- Lift the right leg, keeping it bent, and tap the toes on top of the medicine ball.
- Take the leg back down and tap the ball with the left foot.
- Continue tapping the ball, alternating feet, and going as fast as you can.
- Keep the abs engaged throughout the exercise.
- Repeat for 1-3 sets of 16-20 reps.