Action points: the fitness ball is close to the wall, and the upper back is attached 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. By squatting, you can exercise the quadriceps femoris of the thigh, enhance the endurance of the leg and the stability of the lower limbs.

The second step of yoga: grasshopper on the ball

Action points: Kneel behind the ball, with 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. Exercising the muscles of the buttocks and the back of thighs, improving the lines of the buttocks, helps to prevent the buttocks from sagging and deformation.

The third step of yoga: fighting style

Action points: put the ball under your crotch, bend your knees 90 degrees on your front legs, and your feet and palms completely touch the ground. Take the ball out of the crotch, hold it high and keep your arms straight for 30 seconds. Strengthen thigh muscles and eliminate excess fat in lower limbs.

Advantages of yoga ball to lose weight:

1. Easy to carry: The biggest advantage of the small yoga ball is that it is easy to carry, and you don't need to put it in a big bag, so you can exercise anytime and anywhere.

2. Easy to control: In the process of ball games, small yoga balls can not only make movements more standardized, but also make bright colors more lovely and pleasing to the eye.

3. Affordable, easy to buy: small yoga balls are usually sold in toy stores, and the price is also very cheap.