First, stand.
1, one leg is pressed on the fitness ball, arms are bent and crossed behind the head, and the whole body is slowly stretched to the left. Repeat for many times and change sides.
2. Keep your legs as far apart as possible, lift your left arm, slowly stretch your body to the right, hold the ball with your right hand until your left arm is parallel to the ground, take a deep breath and keep this position for a few seconds.
Second, the upper body is on the ball.
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.
Third, sit on the ball.
1, legs together, hands up, fingers facing each other, take a deep breath, abdomen in and chest out, and lift your whole body as much as possible.
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.
3. Lift one leg and keep it parallel to the ground. At the same time, raise your arms and keep your posture for a few seconds. Then slowly lower your legs and arms, repeat several times, and then change your legs.
Fourth, lie on your back, put your legs together, put your left leg on the fitness ball, arch your right leg perpendicular to the ground, and lift your upper body upward to be in a straight line with your left leg. Take a deep breath and hold your position for a few seconds.
Note: When pregnant women use yoga balls, it is best to consult a doctor first to see if it is suitable for pregnant women to do yoga and other fitness exercises. After all, everyone's physique is different.
The above content is about the introduction of yoga balls used by pregnant women. Of course, there is not only one way to exercise. Pregnant women can choose different exercise methods at different stages of pregnancy, but don't harm the fetus. Proper exercise is good, but don't overdo it, which is not good for pregnant women and fetuses.