Bikini yoga HD video tutorial yoga intermediate training plan 1, fitness ball abdomen
Posture: Start with push-ups, put your legs together and put your tibia on the fitness ball.
Essentials: Keep the head, back, buttocks and feet in a straight line, slowly abdomen, bend your knees, and keep your knees close to your chest for 5 seconds. Then stretch your feet backwards and try to straighten your back during the process.
2, weight-bearing sit-ups fitness ball
Posture: Sit with your feet flat on the fitness ball, slowly slide the fitness ball forward and lean back until your hips are suspended. Lower the upper back as much as possible to stretch the abdominal muscles to the maximum extent.
Essentials: Abdomen, lift the upper back, shoulder as close as possible to the thigh, do apex contraction, and then slowly return to the starting position. If your abdominal muscles are strong, you can also lift a barbell to increase the intensity of your movements.
3. Static supine support
Posture: elbows, hips and toes supported, palms down.