1, standing
Keep your thighs straight. Exercise the legs, eliminate excess fat in the legs and make the body lines more beautiful.
Step 2 raise your hand and grab the big bamboo style
The main thing is to keep a sense of balance and pay attention to the soles of your feet firmly grasping the ground. The effect is to stretch the legs and make them longer.
3. Seat angle type
Make your legs into the shape of a horse, press the ball with your hands, relax your legs as much as possible, keep your back straight and your toes up. It can tighten the inner thigh muscles, massage the uterus and improve irregular menstruation.
4. Triangle on the ball
Sit on the fitness ball with your legs apart, bend your body to the right, and put your right hand on your calf or instep. The effect is to eliminate excess fat in the waist and arms.
5, one-legged wheeled
Mainly on the hands and legs. This posture can stimulate the balance area of the brain and enhance the balance ability of the body, which is beneficial to the nervous system, digestive system, heart, blood vessels, respiratory system and gland system.
6. pedal ball a
Lie on your back with your hands at your sides and your heels on the ball. Hips and back should be fully raised, but shoulders should be close to the ground.
7. pedal ball b
Bend your knees, step on the ball and move to your hips, hold it for two seconds after reaching the limit of your ability, and then stretch your body again. Repeat the above actions. Remember, the more you do, the closer you get to a beautiful ass shape. (Note: This action is not suitable for people with neck diseases. )
8. turn the ball a.
Lie flat, straighten your legs and hold the yoga ball with your ankles. Then lift your legs until they are perpendicular to the ground.
9. turn the ball B.
Slowly lower the right leg to 45 degrees with the ground, so that the yoga ball is still on the foot surface of the right foot, keep it for 3 seconds, and restore. Then put down your left foot, ... to strengthen the physical effect. ?
10, leg stretching action
Lie flat, legs straight, heels on the ball. Lift your right leg, straighten your feet, get as close to your face as possible, and keep it for 20 seconds after reaching the limit. Don't bend your knees during this process. Repeat this action with your left leg.