Demonstration of belly reduction exercise with yoga ball

1. The upper body lying on the yoga ball

Hands straight to support the ground, legs together, stretch the back, lift one leg to the highest possible position, and then put it down, change the other side, stick to it can be thin legs, thin arms Oh.

2. Sitting on the ball

Legs together, hands up, ten fingers relative, deep breathing, abdominal chest, the whole body try to lift up. Can slim waist, abdomen, straighten the back to straighten the body posture.

Sit on the ball, lift a leg, and keep parallel to the ground. At the same time, lift the arms, hold the posture for a few seconds and then slowly put the legs and legs down, repeat several times, and change the other side to carry out. This action can be very good to tighten the arm muscle, slim arms Oh ~

3. Lying on the ball

Put your upper body position in the middle of the yoga ball, hands on the ground, legs apart, slowly lift one leg until it is parallel to the ground, hold the posture for a few seconds, change to the other side. Can tighten the buttocks, legs, abdominal muscles.

4. Propping and rolling the ball

Push-up position, put your feet on the yoga ball, feet back down, hands open and shoulder with the same bid to support the ground. Tighten the abdomen and straighten the arms, bend the legs while pulling the ball like inside, then straighten and push the ball outward, you can also pull the ball left and right. Can exercise our waist, abdomen, shoulders!

5. Single leg squat

Use your lower back to push the ball against the wall. Feet apart and shoulders the same bright. Arms hanging on both sides of the body, or on the hips, to assist balance. Lift your left foot off the ground and slowly bend your right knee until your thigh is almost parallel to the ground and slowly stand up. Do 10 reps of deep squats on each leg. This set of movements mainly strengthens the legs and buttocks, people with knee pain can ignore this set of movements.

6. Stick to the ball

Fitness ball near the wall, the upper back against the edge of the ball. Using the ball as a pulley, exhale and slowly bend both knees until they drop until your thighs are parallel to the ground. When finished, hold the position for 15 seconds. Inhale, slowly lift your thighs and restore the starting movement. Repeat the action 3 to 5 times.

7. Clip the ball

Lying on your side, hold the yoga ball with both legs, both feet must be taut and tucked inward, keep breathing evenly, try to lift your legs to the highest when you inhale, and drop your legs back to the ground when you exhale, try to hold the yoga ball with both calves, not with your feet.