♀? standing position
First, one leg is pressed on the fitness ball, and the two arms are bent and crossed behind the head. The whole body slowly stretches to the left, repeating many times and changing sides. Second, separate your legs as far as possible, lift your left arm, slowly stretch your body to the right, hold the ball with your right hand until your left arm is parallel to the ground, take a deep breath and keep this position for a few seconds.
♀? Put your upper body on the ball.
First, straighten your hands and put your legs together to support the ground; Stretch your back, raise one leg as high as possible, then put it down and switch to the other side. It has the effect of stovepipe and thin buttocks. Second, put the upper body in the square position of the ball and support the ground with both hands; Spread your legs apart, slowly lift one leg until it is parallel to the ground, hold the posture for a few seconds, and repeat the lateral change.
♀? Sit on the ball
First, put your legs together, lift your hands up, fingers facing each other, take a deep breath, tuck in your abdomen and hold out your chest, and try your best to lift your whole body up. Second, separate your legs, do a split posture, straighten your arms, hold the fitness ball with both hands from your chest, lift it up, take a deep breath, lean back as far as possible, and keep this posture for a few seconds. Third, raise one leg, keep it parallel to the ground, raise your arms at the same time, and keep your posture for a few seconds. Then slowly lower your legs and arms, repeat several times, and then change your legs.
♀? Lie down on your back
Put your legs together, put your left leg on the fitness ball, arch your right leg perpendicular to the ground, and lift your upper body upward to be in a straight line with your left leg. Take a deep breath and hold your position for a few seconds.