Lift your legs and hips.
Step 1? Put the fitness ball under the abdomen, hold your hands on the ground, keep your body in a straight line, put your legs together, tighten your leg and hip muscles, and relax your shoulders;
Step two? : bend your right leg and hook back, straighten your toes and exhale;
Step three? Inhale, slowly lift your left leg, keep your right foot close to the inner side of your left thigh, stretch your chest, look forward, and keep your body balanced;
Step four? Exhale, put down your left leg and relax your right leg, and return to the starting position. Left and right leg replacement exercises.
Tip: Keep breathing 3-5 times after each exercise. One set of movements is 10-20 times, 2-3 groups a day. The angle of the body, arms, legs or limbs is generally controlled between 30 and 45 degrees.
Hip lift
Step 1? Lie on your back on the mat, put your arms on your sides, bend your knees at right angles, and put your feet on the fitness ball;
Step two? Inhale, press your hands to the ground, lift your hips up, tighten your thighs and buttocks muscles, and try to control the ball with your legs.
Step three? Exhale and lower your hips slowly.
Stretch the yoga ball backwards.
Step 1? Kneel on the mat, keep hip breadth, wrap your arms around the fitness ball from the back of your body, tuck your hips, and look straight ahead;
Step two? Exhale, bend back, expand your chest and pull it up, and then stick it on the fitness ball;
Step three? Inhale, stretch your arms far away, relax your abdomen, release your strength on the fitness ball and breathe evenly;
Step four? When inhaling again, put your hands around the fitness ball again, exhale slowly, lift your body by the strength of your abdomen and return to the starting position.