Keep your feet together and your arms at the center of gravity. When inhaling, tighten the abdomen and push forward; Return to the starting position when exhaling, 15 is a group.
2. Arms and lower abdomen
The upper body is at 45 degrees to the yoga ball, and both hands are supported on the yoga ball. Feet apart, inhale upwards, and bend your arms repeatedly when exhaling 15 times.
3. Abdomen and legs
The body is like a flat plate with feet together. Above the yoga ball, the arm is vertically supported on the ground. After inhaling, the right foot bends forward and exhales. Cross repeat 20 times.
4. Lower abdomen and thighs
Both legs are above the yoga ball, arms support the floor, inhale and hold the yoga ball backwards with your feet, exhale and restore, and repeat 15 times.
5. Waist on both sides
Keep your feet to your knees on the yoga ball, keep your hands perpendicular to the ground, and keep your back flat for flat support. Exhale and bend your feet together towards your arms. Exhale decreased, repeated 15 times.
6. Abdomen and arms
Put your feet together on the yoga ball, support the floor with your arms, bend your arms downward when exhaling, and keep upright when inhaling. Repeat 15 times.
Compared with the large-scale fitness ball, this small-scale fitness ball is more relaxed and the exercise effect is more obvious.
1, perfect pelvic line
Put the ball in the middle of your thighs. When your upright legs are slightly wider than your pelvis, put your hands on your hips.
The left foot fully supports the ground, and the right foot only points to the ground with toes.
Inhale, concentrate on the abdomen and buttocks to clamp the fitness ball; Exhale, stretch your right leg, only point your toes and lift your right pelvis to the maximum. Inhale, Yuhuan gets the initial action, each group does 10-20 times, and * * * does two groups.
2. Create elastic thighs
In the upright state, put the fitness ball between your knees, keep your legs balanced, and prepare to start the action. At this time, pay attention to the distance between your feet and put your hands on your hips.
Inhale, tighten the abdomen and buttocks, tighten the inner thighs, keep ready, and bend your knees. At this time, the upper body leans forward slightly.
Inhale, flatten the ball with your knees, and then release. Exhale, then clamp and loosen the fitness ball. 5- 10 times as a group, * * * as 3 groups.
3. Straight back
Split your feet with one punch. Knees bent and spine in a straight line. Put the fitness ball between the abdomen and thigh. Hands and palms facing hips, body down close to the fitness ball, and then back to the initial position.
Inhale, the abdomen surrounds the fitness ball, and the spine slowly bends downward. At this time, it can only bend downward without pressure, keeping the height and angle of the arm. Exhale, starting from the coccyx, and returning to the original action bit by bit. 5- 10 times for a group of * * * do 3 groups.
4, sexy ankles and abdominal muscles
Put the ball between the thigh and the calf, keep sitting and lift the heel. The elbow is placed on the chest, the bent arms are crossed and overlapped on the chest, the hand naturally grasps the elbow of the other hand, the spine is kept upright on a horizontal line, the upper body leans forward, and the initial movement is resumed after mastering the center of gravity.
Inhale to keep the abdomen and buttocks in a tight state. Exhale, raise your heels a little, inhale, and return to the initial action. When the heel is raised and lowered, it will be repeatedly converted into one group for 8- 10 times and into two groups for * * *.
5. Create a perfect ass
Bend down and put the fitness ball under the pelvis, make fists with both hands, bend elbows, and support the upper body with both arms. Stand on tiptoe, stretch your toes forward and return to the original action.
Inhale, slowly bend your knees and support on the ground. Exhale and stretch your knees with your abdomen and hips. Pay attention to prop up your shoulders at this time and don't collapse. Repeat knee flexion and extension 4 times for 1 group, and do * * * for 4 groups.
6. Tight abdomen
Stand up straight and sit on the edge of the chair. Put the ball between your knees and raise your hands to a parallel position. The distance between your hands is slightly narrower than the ball. At this time, the heel and knee are in line. Hands shoulder-high, palms down, return to the original position.
Inhale, tighten your abdomen a little, exhale, slowly tighten your knees and lean back from your coccyx. Inhale, slowly relax your knees and return to the initial action. 8- 12 times is 1 group, and * * * does 3 groups.