After sitting in the office for a long time, there are more and more fat in the waist and abdomen. What should I do? Exercise your core muscles to make your body more compact! The core muscle group is the center that controls our body movements. Without exercise, our bodies will become wider and wider. Core muscle training is the foundation of all sports. Both weight training and aerobic dance need strong core muscle groups. Therefore, in order to build a more solid core muscle group, we might as well do some different core training! Here we use the common yoga balls in the gym as the core training, but please remember to choose the yoga balls that match your height, so that the training can get twice the result with half the effort! Yoga ball seems simple and interesting, but every movement described below can be trained to your core. Studies have shown that yoga balls can be used to train more core muscles, such as pelvis, back and lower abdomen, not just your rectus abdominis. The following actions can be added to your usual weight training or aerobic exercise plan. Choose three or four actions from them. Do 8~ 12 for each movement, and do 2~3 groups. Over time, your core muscles will definitely become very strong. Please see the demonstration made by Liz Bar, certified coach of new york Uplift Studio:

1 yoga ball belly roll Let's start with the simplest action, first kneel on the yoga ball, let the yoga ball fully support the lower back, step on the floor with your feet slightly open, and put your hands behind your ears. First stabilize the core and hips, then slowly roll your abdomen, lift your shoulders and close your chin at the same time, then slowly lie down and return to the beginning.

Yoga ball belly roll training? Liz bar/ Uplift Studio/Great 2 Yoga Ball Turn and Roll Your Belly. The initial action is the same as the first exercise. After keeping the core and buttocks stable, slowly do the right upper abdomen first. As the shoulders leave the yoga ball, the body begins to turn right, then slowly put down the body and return to the beginning of the action, and then do a belly roll to the left, back and forth from left to right, which is a complete action.

Yoga ball turns around and rolls up? Lizbar/Uplift Studios/greatness 3 Yoga ball First, lift your knees, and you also lie on the yoga ball to keep your body stable, with your feet supported on the ground. First, lift your right foot, make your knees close to your chest, slowly lower your right foot and then change your left foot for action. The left and right feet complete a complete back and forth movement. If you don't find it easy to balance, you can balance the ball against a wall or a post.

Yoga ball lifts knees? Liz Bar/Uplift Studio/Great 4 Yoga Bike Abdominal Roll This action is a combination of the above two actions. After keeping the core stable, you start to do belly rolls and knee lifts. While lifting your right knee, turn your body to the right and do a belly roll, so that your left elbow can touch your right knee as much as possible, just like a bicycle belly roll. After returning to the starting point, you can change sides and do it once from left to right, which is a complete action.

Yoga ball, bike, belly roll? Liz Bar/Uplift Studio /Great 5 Yoga Ball Knee Lift Yoga Ball Knee Lift is a balanced action. At first, I started with the high stick action, with my hands and wrists in a straight line with my shoulders. The core effort is to balance my body, with my feet and toes resting on the yoga ball, so as to keep the height of my hips from falling off during the exercise. Use the core strength to bring your knees close to your chest with the rolling legs of the yoga ball, and then straighten your feet and return to the beginning. If this action is too difficult for you, you can choose to keep the high stick posture and do the action for 30~60 seconds to train the core.

Yoga ball lifts the knee? Lizbar/Uplift Studios/Great6 Yoga ball bending Yoga ball bending is challenging, so it is safer to master the above actions before practice. This action starts with a high stick, keeping your feet straight, using core strength to make your feet close to your arms, and at the same time raising your hips to maintain balance. Slowly lower your body and return to the starting point.

Yoga ball bending? Lizbar/Uplift Studios/Great7 Yoga Ball Elbow Stretching Leg Stick Style At first, both hands are clenched, elbows are supported on the yoga ball, and legs are straight and close together to maintain core stability and hip height. After the body is stable, the legs open and close, and each opening and closing is a complete movement.

Yoga elbow brace? Lizbar/Uplift Studios/Great8 Yoga Ball Hip Push This action is trained to the core and hip and leg muscles at the same time. When you lie on the floor at first, your feet are slightly bent, so that after your heel is placed on the yoga ball, your hips remain suspended from the ground, and your arms completely touch the ground to stabilize your body. Use the strength of core muscles, bend your feet, let the yoga ball cling to your body, feel the strength of your core, buttocks and leg muscles, and finally slowly straighten your legs back to the starting point. If you find it too difficult, you can bend your knees and lift your hips at first.

Yoga ball hip push-ups Liz Bar/ bulge studio /Great 9 yoga ball roll pass now we can start exercising our lower abdomen. First of all, lie on the ground, straighten your hands and feet, hold the yoga ball in your hand first, and start making papers. When both hands and feet reach the high point, pass the ball to your feet. After holding the yoga ball with your feet, go back to the beginning. After doing a roll, keep the ball in your hand.

Yoga ball rolling pass? Lizbar/Uplift Studios/Great10 Yoga balls must be trained against the wall. At first, I made a right stick, leaned my right body against the ball, and supported my fork straight on the wall to help balance. Put your hands behind your ears, lift your body with the core output, and do the side stick action with your left hand. When reaching the high point, slowly return to the start action, and repeat the action 8~ 12 before changing sides.

Yoga ball side roll belly? Leeds Bar/Promotion Studio/Great Man