The first action: the fitness ball bends over and straightens its legs.
Stretch your arms straight, straighten your legs backwards, put one leg on the fitness ball, lift the other leg vertically into the air, straighten your instep, and straighten your upper back. 15 second. Cross your legs and replace them. Two groups are enough.
The second action: fitness ball straight leg hip bridge
Lie on your back on the mat with your legs together. Place the calf part on the fitness ball and straighten the instep. Use hip strength to make the waist, hips and legs in a straight line. Raise your waist and hips, and don't touch the ground. Put your shoulders on the ground and your hands at your sides. After 5 seconds, restore the initial supine state. Feel the contraction of hip muscles when exerting force. Be careful not to stand up. Use hip strength to drive the waist and abdomen to move upwards. 65438 per group.
The third action: elbow support of fitness ball board
Bend over, bend your arms, put your forearms on the fitness ball, straighten your legs backwards, touch the ground with your forefoot and toes, keep your balance and keep your upper back straight. Be careful not to bend your back, so that your back, hips and hips are in a straight line. 30 seconds for each group, three groups is enough. Support your body with your hips and thighs, and don't lean on the fitness ball to avoid over-reliance on the fitness ball.
The fourth action: do sit-ups with fitness balls.
Put the fitness ball behind your back and hips, put your hands together behind your head, separate your legs, bend your knees about 90 degrees, and land your feet. Do sit-ups in imitation of ground posture, not too fast. Because the fitness ball is unstable, you must pay special attention to keeping balance with your body muscles. Each group 10 times, three groups are enough.
The fifth action: alternately lift your legs to your stomach.
Lie prone on the fitness ball, support your arms straight on the ground, press your abdomen on the fitness ball, straighten your legs backwards, touch the ground with your toes, and keep your back straight. The left and right legs are alternately raised slightly higher than the body. Don't bend your knees when lifting your legs, then slowly lean down and feel the contraction of your hips, so as not to cause waist pain when lifting your legs too high. 20 times per group, three groups is enough.