Music is the seventh set of fitness balls in China. Speaking of fitness ball, some friends may ask, "The fitness ball is unstable and the training effect is not obvious." It is precisely because of the instability of the fitness ball that the body is forced to use more muscle strength to maintain balance. Fitness ball has a significant effect on strengthening waist and abdomen strength. You think it's chicken ribs, that's your useless method. Don't worry, the following simple actions will give you a deep understanding of fitness balls. The first action: the fitness ball bends over and straightens its legs.

Hold your arms straight on the ground, straighten your legs backwards, put one leg on the fitness ball, and lift the other leg vertically into the air. Keep your instep and upper body back straight 15 seconds. Cross your legs and replace them. Two groups are enough.

The second action: fitness ball straight leg hip bridge

Lie on your back on the mat with your legs together. Place the calf part on the fitness ball and straighten the instep. Use hip strength to make the waist, hips and legs in a straight line. Raise your waist and hips, and don't touch the ground. Put your shoulders on the ground and your hands at your sides. After 5 seconds, restore the initial supine state. Feel the contraction of hip muscles when exerting force. Be careful not to stand up. Use hip strength to drive the waist and abdomen to move upwards. 65438 per group.

I hope my answer is helpful to you. Welcome to adopt. Thank you.