Action 1: Reclining and kicking

Lie on your back, put your heels and calves on the fitness ball, support your body with your hands down, and lift your shoulders, back and side waist as much as possible with your hands and shoulders to make your body in a straight line. Keep this state, lift your right leg, straighten your toes, and keep breathing twice. Then change legs, and the left and right legs alternate into a group. After completing a group, the waist can be lowered. Complete group 10.

Fitness advantage: exercise the muscles of the side waist and buttocks.

Action 2: Sit-ups

Relax your hips and waist on the fitness ball, spread your legs on the ground, focus on your legs and hips, and put your hands on your head. Inhale, pull the body up by the strength of abdominal muscles, keep breathing for 2-3 times, then return to the starting position and exhale during the process. Completed 10- 15.

Fitness advantage: exercise abdominal muscles, because relying on elastic fitness balls can better achieve fitness results.

Action 3: Hold the ball sideways.

Stand upright with your legs together, hold the left ball with your left hand, and straighten your right hand upward. Rely on the strength of your waist to drive your body to lean to the left, keep this movement for 2-3 breaths, then return to your original position, and keep your side waist 10 times. Then put the fitness ball under your right hand and tilt it to the right. Continuous lateral waist 10 times. This is a group, complete 2-3 groups.

Body-shaping advantage: Stretch the muscle curve on the side to make the muscle lines on both sides of the waist more gentle and graceful.

Action 4: Plate Support

Put the calf and tibia on the fitness ball, face down, body prone, hands on the ground, and keep a horizontal line. Don't collapse at the waist and keep breathing for 2-3 times. Complete group 10.

Advantages of body shaping: This action seems simple, but in fact there are many parts that need to be exercised, such as arms, legs, waist and so on.

Action 5: Prone support

Put the fitness ball on the chest and abdomen, face down, lie on the fitness ball, support the ground with both hands, stand on tiptoe with the left leg on the ground, stretch the right leg backwards and upwards as far as possible, and keep breathing for 2-3 times. Then change legs and stretch. The left and right legs alternate as a group, making a 10 group.

Advantages of body shaping: exercise the muscles of the inner thigh and buttocks, so that the buttocks do not sag, and the lines of the thighs are more compact and slender.