Hold your arms straight on the ground, straighten your legs backwards, put one leg on the fitness ball, and lift the other leg vertically into the air. Keep your instep and upper body back straight for 15 seconds. 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 over and keep your back, hips and hips in a straight line. 30 seconds for each group, three groups is enough. Support your body with your hips and thighs, don't lean on the fitness ball, and 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 back apart, touch the ground with your toes, keep your back straight, and lift your left and right legs alternately slightly higher than your 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.
The sixth action: abdominal stretching of fitness ball
Lie on your back, put your back and waist on the fitness ball, bend your knees about 90 degrees, separate your legs, land your feet, extend your arms toward your head, and keep your body balanced with your fingertips touching the ground. 20 seconds for each group, two groups are enough.
The movement of fitness ball is easy to learn, which is very suitable for beginners. It is also very comfortable to train fitness balls in the gym in your spare time at home.