Put your legs on the fitness ball and support them with your hands, showing push-ups. Keep your body straight. Then move your hands to restore. Say it again. In addition, you can do push-ups in deformation. This exercise can strengthen your arms and shoulders.
2. Legs
Lie on your back on the fitness ball, keep your upper back close to the fitness ball and keep your body balanced. Put your hands at your sides or on your chest. Lift your left leg slowly, and then lower it slowly. Then lift your right leg. Practice repeatedly.
3. Outside the leg
Lie on your side and hold the fitness ball, with your shoulders open, so that your side waist can completely fit the fitness ball and keep your body balanced. One knee is supported on the mat, so that the thigh is inclined to the ground by about 30 degrees, and the other leg is slightly raised with toes. Keep your body stable, lift your slightly lifted legs parallel to the ground, and then return to the initial position.
Step 4 waist
Ball games have a variety of movements, and it takes about 45 minutes to complete a full set of movements, and it is advisable to do it 2 ~ 3 times a week. Playing ball games can help you exercise all your muscles, especially your waist and abdomen.
5. Abdomen
First, the abdomen is on the ball. Lie flat on the ball with one hand on your head and the other on your abdomen. When exhaling, tighten the abdomen and lift the upper body with abdominal strength. 2 groups a day, twice in each group.
Second, the ball is located on its upper side. Lean sideways near the dry ball. Cross your legs against the wall. Push the external oblique muscle. Slowly lean toward the fitness ball, then slowly return to the original position, and then exhale deeply. 2 groups a day, each group 12 times.
6. Abdomen
Kneel on your knees, cross your feet, and support your elbows in a triangle on the fitness ball to keep your body stable. Keep your back flat and your thighs at an angle of 40 to 45 degrees from the ground. Feel the core muscles in your abdomen tighten. Keep your body stable and lift your calves alternately. 20 times as a group, each time doing 5~ 10 group.