1. Get down. Hands forward, face to the ground. Pick up the ball with your feet five times. Next, hold the ball with both hands, keep the ribs still, and try to lift the upper body from the ground five times. Finally, the hands and feet holding the ball are lifted up and down five times at the same time.
2. Lie on your side and land on your left side. Hold the ball with your hands straight, turn your body or lie prone-land on your right side-lie on your back. While rotating, try to keep your hands and feet off the ground for 2-3 cm. Do it 10-20 times. Switch to the right landing and do it again 10-20 times.
3. Hold the ball above your head with both hands, stretch for 19 seconds, and then hold the ball above your head with both hands 10 times.
4. Hold the ball with both hands above your head and bend your knees slightly apart. Turn left and turn right 10 times.
5. Hold the ball in your chest with both hands, tighten your abdomen and lean back for 5 seconds. Restore, 10 times. If you increase the difficulty of the action, you can extend the back time to 7 seconds.
6. Stand still, put your left foot on the back of the chair, lift the ball over your head with both hands, and slowly lean to the left. Face the back of the chair and bend forward. 10 times. Change your foot and do it again.
7. Stand on the ball with your right foot, with your hands akimbo, and kick your left foot forward, sideways and backward. Pay attention to keep steady. If the action is difficult, you can raise your hand before kicking. Thirty times. Change your foot and do it again.
8. Stand on the ball with your right foot. Lift your left foot, grasp the back of your left foot with your right hand, press your knee with your left hand, and keep balance 10 second. Gradually increase to 1 min. Change your foot and do it again.
9. Stand on the ball with your right foot. Hold the left calf with both hands, raise it as high as possible and keep it balanced for 7-30 seconds. Change your foot and do it again.
10. Stand on the ball with your right foot and hold the chair with your right hand. Grab your left toe with your left hand and stretch it upward and backward. You don't have to hold the back of the chair after you are proficient. Keep the balance for 3-5 seconds. Change your foot and do it again.
1 1. Stand on the ball with your left foot and hold the chair with your left hand. Grasp the left heel with your right hand, lead it to the side and lift it again. Lift your left hand from the back of the chair. Keep the balance for 2-5 seconds. Change your foot and do it again.
12. Stand on the ball with your feet. Hands apart, bow your head, bend your knees and keep balance 10 second. The article is transferred from [smelly girl loses weight]