Fill the ball until it is eight points full. The sphere is elastic, which is convenient for us to grip.

Beginners can practice with small balls, based on the principle of convenient control. Skilled people can practice with big balls.

Standing posture: keep your thighs straight. Exercise the legs, eliminate excess fat in the legs and make the body lines more beautiful.

Raise your hand and grasp the big bamboo style: mainly keep a sense of balance, and pay attention to firmly grasping the ground with your feet. The effect is to stretch the legs and make them longer.

Seat angle type: the legs are horse-shaped, the ball is pressed with both hands, the legs are relaxed as much as possible, the back is kept in a straight line, and the toes are upward. It can tighten the inner thigh muscles, massage the uterus and improve irregular menstruation.

Triangle on the ball: sit on the top of the fitness ball with your legs apart, bend your body to the right, and put your right hand on your calf or instep. The effect is to eliminate excess fat in the waist and arms.

One-legged wheel: mainly placed on the hands and legs. This posture can stimulate the balance area of the brain and enhance the balance ability of the body, which is beneficial to the nervous system, digestive system, heart, blood vessels, respiratory system and gland system.

Pedal ball A. Lie flat, put your hands on your sides and put your heels on the ball. Hips and back should be fully raised, but shoulders should be close to the ground.

B. Bend your knees, step on the ball and move to your hips, hold it for two seconds after reaching the limit of your ability, and then stretch your body again. Repeat the above actions. Remember, the more you do, the closer you get to a beautiful ass shape.

(Note: This action is not suitable for people with neck diseases. )

Turn the ball A. Lie flat, straighten your legs and hold the yoga ball with your ankles. Then lift your legs until they are perpendicular to the ground.

B slowly lower the right leg to 45 degrees with the ground, so that the yoga ball is still on the instep of the right foot for 3 seconds, and then restore it. Then put down your left foot and repeat this action to enhance the physical effect.

Stretch your legs and lie flat, straighten your legs and put your heels on the ball. Lift your right leg, straighten your feet, get as close to your face as possible, and keep it for 20 seconds after reaching the limit. Don't bend your knees during this process.

Repeat this action with your left leg.