Yoga ball weight loss exercise, exercise also has certain skills, exercise can also help us get rid of fat, moderate exercise is good for our health, and some yoga ball exercises can also help us lose weight and thin legs, and can also shape, which is simply killing two birds with one stone. Here I will show you about yoga ball to lose weight.

Yoga ball slimming action 1 Yoga ball can be practiced in thin belly.

1, warm-up exercise:

Sit on the yoga ball, try to keep your body straight, your feet apart, your hands rested on your hips, and use your waist strength.

2. Roll the ball to one side:

Kneel on one knee, extend one leg outward, with one hand akimbo, press the inside of the arm on the ball, roll back and forth, stretch the lateral abdominal muscles as much as possible, and go back and forth 10-20 times.

3. Stretching:

Raise your hands horizontally, twist left and right, straighten, twist left and right, put your hands on your hips and move back and forth. Stretch your hands forward at 90 degrees to your body and move back and forth. Repeat every 10-20 times.

4, body rotation:

Raise your hands horizontally, turn to the lower left, put your hands on the outside of your feet as far as possible, slowly lower your upper body, then restore your initial posture, then turn to the lower right, and repeat the action 10-20 times.

Yoga ball weight loss action

1, cut leg and turn ball (exercise abdomen)

Instead of practicing:

Leg lifting or supine kicking.

Lie flat on your back 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.

Keep your shoulders close to the ground and try to rotate your legs to the right, then return to the center position and then rotate to the left. Rotate each side 10~ 15 times, and keep the trunk straight and the spine curve natural throughout.

2, one leg squat (exercise legs, hips)

Instead of practicing:

Conventional one-legged and two-legged squats.

Push the ball against the wall with your lower back. 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.

3. The ball hit the head on the knee.

Action:

Sit on the top edge of the fitness ball with your legs together. Inhale, raise your hand and keep your back straight. Exhale, bend forward, abdomen close to thighs, forehead close to calves, grab ankles with both hands and press on the ground. Hold your posture 15 second. When finished, restore the starting point after inhaling. Repeat 3 to 5 times.

Efficacy:

Stretch back and thigh muscles, promote blood circulation, and make legs elastic and soft.

Precautions:

Straighten your legs, relax your back muscles, don't hold your breath, and practice abdominal breathing.

4. Grasshopper on the ball

Action:

Kneel behind the ball, keep your thighs and abdomen close to the ball, and put your hands above the ball.

Exhale, put your hands on the ground, lie flat on the ball and keep balance with the ground. Inhale, lift your left leg, bend your right knee, and support your right thigh with your right foot plate. Hold your posture 15 second. After completion, resume the starting point action and change feet to repeat the action. Repeat 2 or 3 times left and right.

Efficacy:

Exercising the muscles of the buttocks and the back of thighs, improving the lines of the buttocks, helps to prevent the buttocks from sagging and deformation.

Precautions:

Focus on your hips and the back of your thighs and keep your legs straight.

Yoga ball weight loss action 2 specific actions:

Action 1

Raise the ball to your chest with both hands and rotate your upper body. This action can be stretched to the arms, waist, hips and legs, and the action is from slow to fast, which is a warm-up action for the whole set of ball exercises. Action points: put the ball flat on your chest with both hands. If your arms droop, you can't have a good exercise effect.

Action 2

Take off with your feet in two steps and draw circles in the air with your hands holding the ball. The main purpose of the action is to stretch the body, stretch the whole body muscles as much as possible, and also exercise the abdomen. Action points: try to stretch your body to the maximum extent, otherwise the effect will not be significant.

Action 3

This action adds Latin-style dance steps, holding the ball with one hand and patting the hips with the other. It combines the boldness and charm of Latin, and it is very interesting to jump. The ball hits the hip lightly, which is said to have the effect of relaxing muscles. Action points: Keep your hands as close to your body as possible.

Action 4

Hands akimbo, put the small yoga ball between your legs, open and close. This action needs to maintain a high degree of balance, and the angle of the ball is preferably 90 degrees. Although the movement is difficult, the hip lifting effect is remarkable! Action points: slowly spread your legs and keep your body stable and balanced.

Action 5

This action should be done on the yoga mat. Lie flat on the yoga mat, do leg lifts, and hold the yoga ball to your knees until your knees are down and your arms are up. Action not only exercises the abdomen, but also exercises the muscles of the arm. Action points: Straight legs.