1, hands straight to support the ground, legs together; Stretch your back, raise one leg as high as possible, then put it down and switch to the other side. It has the effect of stovepipe and thin buttocks.

2. Place the upper body in the square position of the ball and support the ground with both hands; Spread your legs apart, slowly lift one leg until it is parallel to the ground, hold the posture for a few seconds, and repeat the lateral change. Can tighten hip and leg muscles.

Sit on the ball

1. Legs together, hands up, fingers facing each other, take a deep breath, abdomen in and chest out, and lift the whole body up as much as possible. Thin waist and abdomen, tall and straight posture.

2. Spread your legs apart, make a split posture, straighten your arms, hold the fitness ball with both hands from your chest, lift it up, take a deep breath, lean back as far as possible, and keep this posture for a few seconds. It can reduce the excess fat in the waist, abdomen, legs and arms.

3. Raise one leg, keep it parallel to the ground, raise your arms at the same time, and keep your posture for a few seconds. Then slowly lower your legs and arms, repeat several times, and then change your legs. It can tighten the gluteus maximus and make your arms thinner.