This fitness ball exercise program only takes about 12 minutes to complete every day, 2 hours a week? Three times is enough. The muscles to be exercised include rectus abdominis, transverse abdominis, oblique abdominis and lower back muscles.
Essentials of Ball Fitness Program
In the whole movement process, the body should keep straight. It's better to do less times and ensure the correctness of posture.
Each action only needs to be done 12 times, and the quality of the action is always more important than the quantity.
Tight waist and legs
Benefits to the body: this exercise can make the lower abdomen more solid and flat, and the back and legs stronger and stronger.
Preparation position: lie on your back with your arms on your sides and your palms facing down. Clamp the fitness ball with your feet and lift it into the air, with your thighs at right angles to your body. At this time, you will feel the inner thigh muscles are tight.
Exercise action: exhale, roll up the lower abdomen, lift the hips off the ground, and raise the position of the fitness ball slightly. Inhale and return to the initial position. Repeat this action 12 times.
Pelvic inclination
Benefits to the body: strengthen the lower abdominal muscles and fully extend the lower back. This is a very good warm-up exercise to prepare the abdomen for more intense exercises.
Preparation position: sit on the fitness ball, bend your knees and put your feet flat on the ground. Stretch your arms in front of your chest at shoulder height.
Exercise action: exhale, curl the tailbone backward, tighten the abdominal muscles, and close the navel to the spine; Breathe in and let the pelvis relax and return to its original position. Repeat this action 12 times.
Get up on the opposite side
Benefits to the body: strengthen the muscles on both sides of the abdomen and shrink the waist circumference. Like the leg rest up movement, it can better help the junior bodybuilders with relatively weak abdominal muscle strength to complete the side sit ups.
Preparation position: lie on your back, bend your knees, and put your heels on the fitness ball. Put your hands and fingers behind your head, and open your elbows outward.
Exercise action: lift the left shoulder and the left elbow to the right knee while exhaling, that is, do side sit ups. At this time, the fitness ball will move involuntarily. You should control it with the strength of your leg muscles. Do the same action in the other direction until 12 times.
Abdominal curling exercise
Benefits to the body: strengthen the upper and lower abdominal muscles. This is the best initial action for all fitness lovers to exercise on the fitness ball. Compared with doing abdominal curling on the floor, the former needs to overcome more resistance and move a wider range.
Preparation position: sit on the fitness ball, bend your knees and put your feet flat on the ground. Step your feet forward gradually, while your torso is close to the fitness ball backward, until your lower back is completely pressed on the fitness ball, and your arms are crossed in front of your chest.
Exercise action: exhale, lift the upper half of the trunk upward, tighten the navel inward, and contract the abdominal muscles. The chin is raised, and the distance between the chin and the neck is just enough to put down an orange. Inhale and return to the initial position until your body is completely back on the fitness ball. Repeat this action 12 times.
Put your legs up
Benefits to the body: strengthen the whole abdominal muscles. For junior fitness enthusiasts who have difficulty in completing the traditional belly curling movement, this movement is relatively easier to complete.
Preparation position: lie on your back, bend your knees, and put your heels on the fitness ball. Stretch your arms and rest your hands on your knees.
Exercise: exhale and lift your shoulders off the ground. At this time, the fitness ball will move involuntarily. You should use the strength of leg muscles to control the fitness ball to ensure that it does not move. Inhale and lower your shoulders. Repeat this action 12 times.