Ball push ups

When this seesaw like movement begins, the arms and shoulders are first impacted, but at the same time, the chest and waist are also subjected to this impact force.

Method:

Lie down with your abdomen pressed against the fitness ball. Support the ground with your hands and roll forward until the medicine ball is placed under your thighs.

Squeeze the navel towards the spine and bend both elbows.

Lower the upper body to the floor. Maintain this position for 3 seconds, then push up so that both elbows are straight but not parallel. Maintain a straight line between the head and spine, with the abdomen participating in the movement.

At the beginning, repeat 5 times, and gradually increase to 15 times. Once you have mastered 15 times, take a 1 minute break before proceeding to the second group.

Squat sitting with the ball on your back

This is a great exercise method for strengthening the thighs and buttocks. In fact, I almost knocked the TV off the wall while trying this method. When pushing the ball towards the wall, find a wall larger than what you think you need.

Method:

Place a fitness ball at the curve between the wall and the lower back.

Stand with feet shoulder width apart.

Bend both knees and lower by 5 to 10 feet. Keep your shoulders at the same level and spread your hips out. Maintain this position for 3 seconds, then walk back and stand up.

At the beginning, repeat 5 times, and gradually increase to 12 times. Rest for 30 seconds before doing another set.

Raise the ball above your head and squat down

I am not the type of person who is suitable for wearing shorts, but through this movement, the thickest parts of my thighs and buttocks have lost fat, making me wonder if this is the season to reconsider wearing shorts.

Method:

Grab a fitness ball, spread your feet at hip width apart, and stand.

Lift the ball above your head. Extend your arms straight and close to your ears.

Now squat down and keep your center of gravity on your heels, with your arms extended.

Maintain this position for tens of seconds, then stand up and return to the original position.

When doing 12 to 15 squats, keep your arms up.

Flatbed Bend Up

In this balance test, there are some more dangerous teenage style novel movements that appear to be more dangerous than they actually are. Here, the abdomen and lower back are exercise targets, but at the same time, the waist also benefits.

Method:

Take out a fitness ball and place the calf on its highest point. Place your palms on the ground and face directly under your shoulders.

Now use your abdomen and legs to move the ball to the middle. Raise the hips, with the head down and between the arms. (The body must form an inverted "v" shape.)

In this position, please hold on for dozens of seconds. Then roll the ball and return to the initial position.

Repeat this action 10 to 12 times. Ensure traction to the abdomen and maintain a posture of the head and even the spine when forming or withdrawing a "v" shape.

Passing the ball

It is called "passing" because the phrase "only after you have done it, can you understand that this is a super simple but requires deep crushing action" is too long.

Method:

Lie down with your back on the ground and grab a fitness ball. Raise your feet so that your shins are parallel to the floor.

Raise your head, neck, and shoulders, and place the ball between your legs.

Now lower your legs and put your arms back in place.

Return to the original position and grab the ball.

Continue to pass the ball back and forth from hand to leg 10 to 12 times.

Strength squeezing

This is a low-intensity method that can adjust the arm, chest, and arm states. This kind of force squeezing method is quite suitable for relaxation exercises after work (when you can hardly even lift your head, but don't want to miss the exercise)

Method:

Lie down with your back on the ground. Place the heel on the fitness ball.

Lift lightweight dumbbells just above the chest. Meanwhile, move your palms forward.

When you exhale, lift the dumbbell up over your shoulder.

Maintain this position for three tens of seconds and lower the dumbbell.

At the beginning, repeat this action three times, gradually increasing to 12 times. (Once you are able to master it 12 times, hold this position for 1 minute and then repeat this group count.)

Using the ball to stand with side splits

This yoga heuristic movement provides a thorough stretching method for the internal and external oblique muscles of the abdomen. This action can be performed without using a fitness ball, but the ball can provide some leverage and additional support. This should be worth a try.

Method:

Stand on both feet, with one foot behind the fitness ball.

Bend below the hips and place your hands on the ball.

Keep your torso extended and your abdomen and hips tight. Raise the left leg behind until it is balanced with the floor.

Keep the left foot bent and the inner side of the left thigh facing the floor.

Turn your body to the left and extend your left arm above your head.

Turn your head towards your left hand and focus on your left hand.

Maintain this position for three tens of seconds.

Lower your feet and return to the starting state.

Change legs and repeat this action.

Frog jump

I tried this movement to exercise my thighs and calves. When doing this action, I fell and fell again, laughing and laughing, it's a very interesting method.

Method:

Standing behind the fitness ball, spread your legs slightly wider than your hips, and tilt your toes outward.

Squat down completely, bend both knees more than 90 degrees, and place both hands on one side of the ball.

Press your elbows tightly to the inside of your thighs to deepen the stretch.

Start jumping with your legs and hips, and try to jump as high as possible. When lifting the fitness ball over the head, place your toes in front of you, straighten your legs, and extend your arms upwards.

Repeat this action 5 to 8 times.