1. Squat the balance ball against the wall: in the standing stage, the lower back is facing the ball, the body leans back slightly against the ball, hands are placed on the head and neck, slowly squat down and get up slowly. The advantage of the balance ball squatting against the wall is that in this case, our hip muscles can exert greater strength and be more strongly stimulated.

2. Balance the ball lunge: Hold the ball high above your head with both hands, cross your legs back and forth, focus on your front foot, squat slowly and stand up quickly. The difficulty of balancing the ball in lunge is not the weight of the ball, but the muscles in the lower back are locked when our hands are raised above our heads. Therefore, the squat and standing stages of the body require more strength from the hips than lunges (arm swings).

Extended data:

Precautions:

1. Avoid peak hours: Generally speaking, the peak hours of the gym are within 3 hours after work. You may not be able to do your favorite exercise at this time, so users can try to avoid this time, and it will be easier to go to the gym at noon or on weekends.

2. Do favorite sports: Do some sports that users like and last longer. For example, people who don't like strong sports should not do pilates or run. Yoga, a slow-paced exercise, is more suitable.

3. High-intensity interval exercise: For lazy people, the best way to exercise is to spend the least time burning more calories, which requires users to exercise in a planned way. High-intensity interval training can help users achieve this goal, and try to use high-intensity exercise such as sprinting for one or two minutes to enhance the exercise intensity.

People's Network-Fitness Ball Body Building (Figure)

Baidu encyclopedia-fitness ball