1, rest your legs and get up to play yoga.
Purpose of exercise: to make our whole abdominal muscles stronger. For junior fitness enthusiasts, especially those who have difficulty in completing the traditional belly roll, this kind of action is relatively easier to complete.
Prepare to practice posture: lie on your back, bend your knees, put your feet on the yoga ball and get the heel. Spread your arms and put your hands on your knees.
Exercise: Exhale and lift your shoulders off the ground. At this time, the yoga ball will unconsciously move. At this time, the strength of the leg muscles should be used to control the yoga ball and ensure that it does not move. Inhale and lower your shoulders. This action is repeated for one round.
2. Do opposite standing exercises with yoga balls.
Exercise purpose: strengthen the muscles on both sides of the abdomen and contract the waist. Just like standing up with legs resting, if the abdominal muscle strength is relatively weak, it can promote primary bodybuilders to better complete side sit-ups.
Prepare to practice posture: lie on your back, bend your knees and put your heel on the yoga ball. Hands and fingers crossed behind your head, elbows spread out.
Exercise: lift your left shoulder while exhaling, and move your left elbow close to your right knee, that is, do side sit-ups. The yoga ball will move unconsciously at this time, and you should use the muscle strength of your legs to control it. Do the same in the other direction until the number of turns.
3. Do pelvic tilt exercises with yoga balls.
Objective: To make the lower abdominal muscles stronger and fully stretch the lower back. This is a good warm-up exercise, which can make the best preparation for abdominal intensive exercise.
Prepare to practice posture: sit on the yoga ball, bend your knees and put your feet flat on the ground. Stretch your arms on your chest at shoulder height.
Exercise: Exhale, the coccyx curls backwards, the abdominal muscles tighten, and the navel clings to the spine; Inhale, relax the pelvis and return to the original position. Repeat this action for a whole round.
4. Do belly roll with yoga balls.
Purpose of exercise: to make the muscles of upper abdomen and lower abdomen stronger. This is the best initial action for all fitness enthusiasts to exercise on the yoga ball. Compared with the exercises on the floor, doing belly roll exercises on yoga balls needs to overcome greater resistance and the range of movements is often larger.
Prepare to practice posture: sit on the yoga ball, bend your knees and put your feet flat on the ground. While gradually moving your feet forward, keep your torso close to the yoga ball backwards until your lower back is completely pressed against the yoga ball and your arms are crossed on your chest.
Exercise: Exhale, lift the upper torso upward, tighten the navel inward, and contract the abdominal muscles. Lift your chin, the distance from chin to neck is just enough to put down an orange. Inhale and return to the original position until the body is completely lying on the yoga ball. Repeat this action at least once.