Bend over and bend your legs (exercise hip muscles and lower back)
Dismantling action: Face down, stick your crotch on the fitness ball, support the ground with your hands, keep your legs shoulder-width apart, bend your knees, bend your instep naturally, keep your instep up, keep your thighs in balance with the ground, tighten your hips and abdomen, swing your legs up and down, don't arch your back, try to keep the ball stable and don't let the ball roll back and forth.
Cut your legs and turn the ball (exercise your abdomen)
Dismantling action: Lie flat and clamp the ball tightly between your ankles. Stretch your hands to your sides, palms down to keep balance. Then lift your legs and make a 45-degree angle with the ground. Pay attention to control the balance of the ball between your legs.
Squat on one leg (exercise legs and hips)
Dismantling action: push the ball against the wall with the back waist. Feet are shoulder width apart. Hang your arms at your sides or on your hips to help balance. Lift your left foot off the ground, bend your right knee slowly until your thigh is almost parallel to the ground, and stand up slowly. Do 10 squats on each leg.
If there is no time to go to the gym, then two people can use a ball at the same time, which not only exercises the body, but also cultivates the feelings.
Squat down with your back ball (exercise your thighs and waist)
Dismantling action: two people stand back to back, clamp the ball near the waist, then hold each other's hand backhand, and then slowly squat down to the music. Be careful not to put the ball too close, lest it fall off when squatting.
Stretch your arms and pass the ball sideways (exercise the muscles on one side of your body)
Demolition action: both sides of substation face the same direction. One of them holds the ball in both hands, raises his arm and passes it sideways to the other side, while the other raises his hand and catches the passed ball sideways. Be careful not to lean forward when passing and catching the ball, but lean to the sides while keeping his body upright. After 20 passes, the two can exchange places to practice on both sides.
3. If you feel that the exercise of the fitness ball is a bit monotonous, you can mix some movements of other sports you have learned before, or other equipment such as dumbbells and elastic ropes.
Sit on the ball and lift dumbbells (exercise arms and waist and abdomen strength)
Dismantling action: Choose a ball with suitable hardness and sit on the ball with your feet shoulder width. At the same time, keep your body balanced, lift the dumbbells with both hands on both sides of your body until your arms are level with the ground, and do exercises for about 30 times each time. Be careful not to lift it too fast, and try to stay for a while after raising your arm.
The accompaniment of the mirror (wall)
Dismantling action: soothing music can relax your nerves. Choose a wall that can lean against the ball or a mirror (but it is not recommended to lean against an empty mirror to avoid danger), and then squat down, which is basically the same as the action of two people playing with the ball. Another way is to put the ball between the back and the wall, lift one leg, put your hands on your chest, and slowly squat down the other leg. At the same time, you can close your eyes and practice balance.