Action: The fitness ball clings to the wall, and the upper back sticks to the edge of the ball. Use the ball as a pulley and slowly bend your knees after exhaling until your thighs are parallel to the ground. When finished, hold the posture 15 seconds. Inhale, slowly lift your thighs and restore your starting point. Repeat this action 3 to 5 times.

Action: Exercise the quadriceps of thigh by squatting to enhance leg endurance and lower limb stability. Tip: Keep your feet off the ground and your back straight.

2. Locusts 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: Exercise the muscles of buttocks and the back of thighs, improve the lines of buttocks, and help to prevent sagging and deformation of buttocks. Tip: Pay attention to the hips and the back of thighs and keep your legs straight.