1: Stand on the mat with your legs slightly apart and your arms crossed on your chest to keep breathing;
2: Inhale, move the right leg to the left rear side of the body, tighten the leg muscles, straighten the toes, and focus on the left foot;
3: Exhale, squat slightly, bend and overlap your legs, and pay attention to maintaining the balance of your body;
4: Inhale and stretch your knees again; Exhale, return to the starting position, change your left leg and start over.
Second, the spine balance leg lifts
1: Stand on the mat, lean forward, put your hands on the fitness ball, and lift the toe of your right leg straight back until it is parallel to the ground;
2: Inhale, lift your left arm and stretch it far away until it is in a straight line with your body, look at the ground and tighten the muscles of your hips, abdomen and legs;
3. Exhale, take back your left arm and gently put it on the fitness ball to keep your body balanced. Relax, return to the starting position, and then switch to the other side.
Tip: Keep breathing 3-5 times after each exercise. One set of movements is 10-20 times, 2-3 groups a day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees.
Third, lift your hips.
1: Lie on your back on the mat, put your arms at your sides, bend your knees at right angles, and put your feet on the fitness ball;
2. Inhale, press your hands to the ground, lift your hips up, tighten your thigh and hip muscles, and try to control the ball with the strength of your legs;
3: Exhale and slowly lower your hips.
Tip: Keep breathing 3-5 times after each exercise. One set of movements is 10-20 times, 2-3 groups a day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees.
Fourth, stretch backwards.
1: Kneel on the mat, keep the hip width, hold the fitness ball with your arms from the back of your body, close your hips and look straight ahead;
2: Exhale, bend back, expand and pull the chest, and then stick a fitness ball;
3: Inhale, stretch your arms far away, relax your abdomen, release your strength on the fitness ball and breathe evenly;
4. When inhaling again, put your hands around the fitness ball again, exhale slowly, lift your body by the strength of your abdomen, and return to the starting position.
Tip: Keep breathing 3-5 times after each exercise. One set of movements is 10-20 times, 2-3 groups a day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees.
Five, after leg lifts
1: Put the fitness ball under the abdomen, support the ground with both hands, keep your body in a straight line, put your legs together, tighten your leg and hip muscles, and relax your shoulders;
2: Bend the right leg and hook back, straighten your toes and exhale;
3: Inhale, slowly lift the left leg, let the right foot cling to the inner side of the left thigh, stretch the chest, look forward, and pay attention to keeping the body balanced;
4. Exhale, put down your left leg and relax your right leg at the same time, and return to the starting position. Left and right leg replacement exercises