How to make a yoga ball suitable for the waist? 1. Abdomen on the yoga ball.

Lying on the ground, hanging in the air with yoga balls between your legs. Then take turns touching your knees with your hands. Exercise abdominal and leg contractions. Really tired, persistence is effective.

2, yoga ball Russian rotation

The waist is pressed on the yoga ball, the hands are suitable, and the waist muscles are stretched left and right.

3. Yoga exercises on both sides of the waist

Keep your feet to your knees on the yoga ball, keep your hands perpendicular to the ground, and keep your back flat for flat support. Exhale and bend your feet together towards your arms. Exhale decreased, repeated 15 times.

4, yoga ball to practice the lower abdomen

Keep your muscles tight at 45 degrees, keep your hands upright and yoga balls, exhale and bend your arms, and inhale your arms upright. Repeat 15 times.

Step 5 stand opposite the yoga ball

Lie on your back, bend your knees and put your heels on the fitness ball. Put your hands and fingers behind your head and spread your elbows outward. While exhaling, lift your left shoulder and make your left elbow close to your right knee, that is, do side sit-ups. At this time, the fitness ball will move involuntarily, and you should use the strength of your leg muscles to control it. Do the same action in another direction until 12 times. When practicing fitness ball yoga, you should pay attention to wearing some loose and comfortable yoga clothes, which will help to stretch yoga, and remember that practicing yoga on an empty stomach will be better!

Yoga ball has four major fitness effects, 1, and waist injuries can also be done.

Because of the soft stress, the yoga ball is relatively safe, even people who need to recover from back injuries can practice it, which can avoid excessive impact on joints and is relatively easy to do.

2, training human balance

Yoga ball is a kind of? Unstable? When you leave the ground with the help of a yoga ball, try to keep balance, prevent the ball from rolling and prevent yourself from falling off the ball. This requires the comprehensive strength control of your legs, waist and abdomen, so as to maintain the coordination and muscle strength of your body well.

3, there is a massage effect

Yoga ball will try to make the body fully contact with the spherical surface, and the yoga ball is made of soft PVC material. When the human body comes into contact with it, the yoga ball will massage the body evenly and gently, which is conducive to promoting blood circulation.

4, can correct posture

When you sit on the yoga ball, all parts of your body are constantly making subtle adjustments to keep your body stable. These small movements can promote blood circulation, strengthen the strength of the back and abdomen, make you sit up straight, involuntarily open your shoulders, and correct your long-term wrong sitting posture.