Dumbbells and kettlebells are common and convenient weight training tools, but your fitness list should be more than these two options. Fitness ball is also an easy-to-get fitness equipment. You might as well use it to do some training that the first two can't do. Medicine ball, a training tool that combines the advantages of sandbags and basketball, is the first choice for core training with equipment, because it allows you to move freely in 360 degrees and easily achieve balance, which dumbbells or kettlebells can't achieve. Best of all, like the above two, the medicine balls also have a variety of weight and size choices, so that people of every size and physical condition can easily find the right style. The coach used 6 pounds in this article. The core muscle strength training of 10 fitness ball introduced here can not only train the six muscles on the surface, but also train the deep muscles of the core muscles such as psoas major and so on. You can try to combine three or four movements in a set of training, or you can do all the rounds in the order we arrange for you. After a few times, you will definitely feel that your core muscles have become tighter. Please see the demonstration made by Liz Bar, certified coach of new york Uplift Studio:

1 The solid ball is prone, the abdomen is rolled up, the knees are bent, the soles of the feet are flat on the ground, and the solid ball is held in both hands and raised above the head. Use the muscles of the waist and abdomen to bend the upper body off the ground and straighten it, and at the same time push the medicine ball from top to front. Then let the upper body slowly return to the starting position, and at the same time take the medicine ball back to the top of the head. * Repeat the action 8 to 16 times.

Solid ball belly roll training? Liz bar/ Uplift Studio/Greatest 2 Fitness Ball Russian-style rotating knees bend and sit on the ground, holding the fitness ball on your chest with both hands, and making the upper body form an angle of about 45 degrees with the floor with the help of core muscles. Keep your feet flexible and only touch the ground with your heels. Push the fitness ball to the right side of your body and rotate your back. Return to the starting position, then push the medicine ball to the left and return to the starting position. * Repeat the action left and right for 8 to 16 times.

Russian spinning medicine ball? Liz Bar/Uplift Studios/Greatist 3 Put the medicine ball on the floor, press it with both hands, straighten your arms, and stretch your legs back to make a straight stick action. It will be a challenge, the key point is to keep your balance with the medicine ball, while keeping persistent action. Keep your whole body moving with your core muscles, tighten your hips and be careful not to shrug your shoulders. * Keep moving for 30-60 seconds.

Medicine bat training? Liz bar/upon Studios/greatess 4 The recorder of the solid ball stands shoulder-width apart with his feet open, his knees slightly bent, and his hands hold the solid ball on his chest. Pull up the solid ball diagonally to the left, so that the arm can be extended as far as possible. Then pull the medicine ball obliquely through the body to the lower right and let the waist rotate naturally. As the medicine ball extends to the lower right, the knee bends with the trend. When reaching the bottom, bend your right foot 90 degrees. Then move the solid ball back to the starting position in the opposite direction. * Repeat the side action 8- 12 times, and then change sides.

Medicine ball lumberjack? Liz bar/Uplift Studios/ The greatest five-pill climbing style starts with the stick action in item 3. Bend your right foot forward and stretch as close to your chest as possible. Tighten the core muscles, alternate feet to the premise at a faster speed, and maintain the basic posture of the stick. * Keep moving for 30-60 seconds.

Fitness ball climber style? Lizbar/Uplift Studios/greatness 6 The medicine ball is also a stick action, but the medicine ball is placed on the sole of the foot. Make a stick with a solid ball, tighten the core muscles and keep balance, and keep exercising for 30-60 seconds. * Advanced actions Keep the above posture as a climber, keep your right foot forward, keep your left foot standing on the fitness ball and pay attention to balance, and then change your left foot to pull forward. Change legs as soon as possible.

Drug ball reverse paste type? Liz bar/ Uplift Studio/The Greatest 7 Solid Balls Rowing Balance Sitting on the floor, legs bent, solid balls in hand. Lift your feet off the ground, keep your calves together and parallel to the ground. Put the solid ball between the two calves, lead your hands forward, parallel to the ground, and keep balance. Tighten the core and keep the back at a 45-degree angle with the ground. * Keep moving for 30-60 seconds.

Medicine ball rowing balance? Liz bar/Uplift Studios/maximum 8 The basic movement of lifting legs with Russian rotating fitness ball is the same as item 2, but when rotating, the feet are lifted up off the ground and the calves are kept parallel to the ground as far as possible. In order to keep balance when the body rotates, rotate your legs in the opposite direction to the upper body rotation. When doing the action, please always keep tightening the core and lift your feet off the ground. Repeat the action 8 to 12 times on each side. * advanced action lying on the floor, lifting your legs vertically. Lift your upper body slightly off the ground with your core muscles and start spinning the ball. At the same time, rotate the outstretched leg to the other side and act like a wiper. Don't let your feet touch the ground. Move the solid ball backwards, while keeping your legs straight, and return to the raised position.

Medicine ball leg lift Russian rotation? Liz bar/upon Studios/greatess 9 Superman passes the ball and lies face down on the floor, legs together, arms spread out to both sides in a T-shape, holding the medicine ball under his right hand. Lift your upper body slightly off the ground with your back, and lift your feet off the ground at the same time, tightening your core into a superhuman action, and be careful not to use too much force on your back. Keep this posture, the right hand rolls the medicine ball from the front to the left hand, and then the left hand returns the ball to the right hand. * Repeat each side action 8- 16 times, or keep the passing action for 30 seconds.

Superman passes the ball left and right? Lizbar/Uplift Studios/great10 Leg-lifting exercise ball is lying on the floor, with feet touching, legs together, arms extended upward, and the exercise ball in your hand. Straighten your feet and lift them, keeping them perpendicular to your body. Keep your feet straight up, roll up your upper body, and push the medicine ball forward until it touches your feet. Pay attention to tightening the core, but keep the shoulder and neck muscles relaxed. Pull the solid ball over your head and return to the starting position. * Repeat the action 8- 12 times.

Leg-lifting medicine ball touching foot? Leeds Bar/Promotion Studio/Great Man