1. Sit on the ball and practice your head and neck.

2. Sit-ball breathing style

Step 3 sit down and play pinball

4. Sitting ball rotary type

5. Abdominal tuck

6. Sit on the ball and rotate your spine.

7. Sit on the ball and touch your knees.

8. Sit on the ball and spin your spine.

9. Side waist cross leg style

10. Side waist leg lifts

1 1. Sit on the side of the ball.

12. Shoulder ball type

13. Sit on the ball and lie on your back.

14. Side arm type

15. Sit-ball abdominal breathing

Lesson 2 prone position

1. Horizontal ball balance type

Step 2 jump after lying on the ball

Step 3: Big font

Step 4 lift with one leg

5. Sleeping cat style

6. Swallow prone position

7. The ball is upside down

8. Warriors first style

9. Warrior II

10. Lie on the ball and hold your chest out.

1 1. Horizontal ball balance

12. Back pressure ball shoulder type

13. Lie on the ball and press the abdomen.

14. Lying the ball and stretching your legs

Lesson 3 Sitting posture

1. Ball shoulder type

2. Lie on your back and lift the ball with your feet.

3. Pass your hands and feet on your back

4. Side waist pressure ball type

5. Side waist leg lift

6. One-legged lifting type

7. Kick left and right.

8. Turn your legs to your waist

……

Lesson 4 Standing posture

Lesson 5 Double Position

Lesson 6 rest posture