First, how do yoga balls thin thighs?

Second, the benefits of practicing yoga balls

Third, matters needing attention in yoga ball practice

How do yoga balls thin thighs?

1, the wall chair style of yoga ball stovepipe exercise

Action: The fitness ball clings to the wall, and the upper back sticks 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.

2, yoga ball thin thigh movement on the ball locust style

Action: Kneel behind the ball, keep your 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.

3, yoga ball thin thigh sports ball knee type

Action: Sit on the top edge of the fitness ball with your legs together. Inhale, raise your hand and keep your back straight. Exhale, bend forward, abdomen close to thighs, forehead close to calves, grab ankles with both hands and press on the ground. Hold your posture 15 second. When finished, restore the starting point after inhaling. Repeat 3 to 5 times.

4, yoga ball thin thigh movement on the ball triangle

Action: Spread your legs and sit on the fitness ball. Inhale, open your hips, flush with your shoulders. Exhale, bend your body to the right and put your right hand on your calf or instep. After the action is completed, hold the posture 15 seconds. Inhale, restore the starting point, change feet, repeat. Repeat 2 or 3 times left and right.

5. Lie on one side of the yoga ball and hold the ball with your feet.

Exercise: After lying on your side, hold the yoga ball between your legs, and then keep breathing at a constant speed. When inhaling, raise your legs as high as possible, and when breathing, your legs fall back to the ground.

6. Hip-lifting and stovepipe exercise of yoga ball

Practice: After lying flat, spread your legs slightly on the yoga ball, and try to let your calf touch the spherical surface. Lift your toes and keep your hips off the ground so that your shoulders can support the weight. Bend your knees with your ankles, "pull" your knees out of your hips, and keep breathing at a constant speed for three times here. Then relax slowly and you will enter the first step.

7. Yoga ball squat and stovepipe exercise with one leg

Exercise: Push the ball against the wall with your back. Feet are shoulder width apart. Hang your arms at your sides or on your hips to help balance. Lift your left foot off the ground, bend your right knee slowly until your thigh is almost parallel to the ground, and stand up slowly. Do 10 squats on each leg.

The benefits of practicing yoga ball

1, relieve low back pain

You can do it even if you have a back injury. Because of the soft stress, the yoga ball is relatively safe, even people who need to recover from back injuries can practice it, which can avoid excessive impact on joints and is relatively easy to do.

2, training human balance

Yoga ball is an "unstable" sports equipment. When you leave the ground with the help of a yoga ball, try to keep your balance, prevent the ball from rolling and prevent yourself from falling off the ball. This requires the comprehensive strength control of legs, waist and abdomen, in order to maintain the coordination and muscle strength of the body well.

3. Massage function

Yoga ball will try to make the body fully contact with the spherical surface, and the yoga ball is made of soft PVC material. When the human body comes into contact with it, the yoga ball will massage the body evenly and gently, which is conducive to promoting blood circulation.

4. Correct posture

When you sit on the yoga ball, all parts of your body are constantly making subtle adjustments to keep your body stable. These small movements can promote blood circulation, strengthen the strength of the back and abdomen, make you sit up straight, involuntarily open your shoulders, and correct your long-term wrong sitting posture.

Matters needing attention in yoga ball practice

1, hit "eight points full" when drawing the ball, which makes the ball more elastic and easy to grip.

2, yoga balls have various sizes, beginners can use small balls first, which is more convenient to control. Generally speaking, a big ball is easier to keep balance, and a small ball is lighter, but it is not easy to keep balance.

3. When playing yoga ball at home, you can spread a yoga mat or towel on the floor to keep it clean and not easy to slip.

4. Although yoga ball is not easy to get hurt, you should pay attention to maintaining balance, especially when doing difficult movements such as wheel type. Be sure to support it with your hands when you recover.

5, pay attention to wear when practicing fitness ball yoga, try not to wear some clothes that are too loose, so as to avoid the yoga ball squeezing clothes, accidents, and harm to the body.