Fitness balls have many functions in fitness, such as helping to tighten the waist and abdomen, shaping the buttocks, postpartum recovery, etc. There are many things to pay attention to when using the seemingly simple fitness ball movements. Let me introduce a few simple fitness ball movements.
1. Selection of fitness balls
There are many sizes of fitness balls on the market. Our common ones are 45cm, 55cm, 65cm, 75cm, etc. 45cm and 55cm fitness balls are more suitable for petite women; if you are a taller man, then 65cm and 75cm elastic balls are a better choice for you. When choosing a fitness ball, you must not only choose a stable, environmentally friendly, safe and explosion-proof fitness ball, but also choose an elastic one.
2. Fitness ball hip thrust
Use your shoulders to press the fitness ball, step your legs apart, and keep the direction of your toes consistent with your knees; place your hands on your lower abdomen, and keep your head, shoulders, and hips in a straight line when falling; inhale when falling, buttocks Inhale as you lift, pause briefly, then return to the starting position, and repeat.
3. Static straight-leg shoulder bridge with fitness ball
Lie on your back on a yoga mat, raise your feet on a fitness ball, tighten your abdomen, and place your hands naturally on both sides of your body, with your head, shoulders, and legs in a straight line; keep your body stable when inhaling, and when exhaling , the tail vertebrae are rolled away from the mat one by one, and the head, shoulders, and hips remain in a straight line.
4. Lie prone on the fitness ball and alternately raise your legs
Press your abdomen on the fitness ball, support the ground with both hands, keep your head, shoulders, and legs in a straight line, and keep your toes in the direction of your knees to maintain body balance; lift your left and right legs alternately, pause briefly when lifting to the highest point, and keep it when falling. Speed; inhale as you fall, exhale as you raise your legs.
5. Exercise ball plank
Press your elbows on the fitness ball, clasp your hands tightly, keep your head, shoulders, and hips in a straight line, toes in the same direction as your knees, and shoulders apart; maintain natural breathing, do not lower your head, and tighten your hips and abdomen to maintain body balance.
6. Exercise ball back stretching
Press your back on the fitness ball, separate your shoulders naturally, touch your fingertips to the ground, and keep your head upward. Keep breathing naturally to give your entire back a strong sense of stretch.