Practice the fitness ball every day to get rid of the fat body! In spring, if you keep practicing the fitness ball for more than ten minutes every day, you can have the perfect waist abdomen curve. Why not? Come to practice quickly!
This method only takes about 12 minutes every day, two or three times a week. The muscle parts include rectus abdominis, transverse abdominis, oblique abdominis and lower back muscles. Through the creation of these muscles, it can also prevent back pain, make the lower back muscles stronger and stronger, and enable women to wear bikini swimsuits and low waist jeans confidently.
Essentials of fitness program on the ball
It is worth noting that in the whole movement process, the body should keep straight, rather do less times, but also to ensure the correctness of posture. Each movement only needs to be done 12 times, and the quality of the movement is always more important than the quantity.
Pelvic obliquity
Good for the body: strengthen the lower abdominal muscles, so that the lower back is fully extended. This is a very good warm-up exercise, for the abdomen to start a strong exercise to prepare.
Preparation position: sitting on the fitness ball, knees bent, feet flat on the ground. Arms are stretched at chest height.
Exercise: exhale, curl the tailbone back, tighten the abdominal muscles, and move the navel toward the spine; while inhaling, relax the pelvis and return to the original position. Repeat this 12 times.
Tight waist and legs
Good for the body: this exercise can make the lower abdomen more solid and flat, and the back and legs strong and powerful.
Preparation position: lie on your back with your arms on both sides of your body and palms facing down. Hold the ball with your feet and lift it into the air, with your thighs at right angles to your body. At this point you will feel the inner thigh muscles in a tight state.
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 12 times.
Abdominal exercises
Good for the body: strong upper and lower abdominal muscles. This is the best initial action for all fitness fans to exercise on the fitness ball. Compared with the abdominal exercises on the floor, the former needs to overcome more resistance and move more widely.
Preparation position: sitting on the fitness ball, knees bent, feet flat on the ground. Step your feet forward and press your torso back against the ball until your lower back is fully pressed against the ball and your arms are crossed over your chest.
Exercise: exhale, lift the upper part of the trunk up, tighten the navel inward, and contract the abdominal muscles. When the chin is raised, the distance between the chin and the neck is just enough to put down an orange. Inhale and return to the original position until the body is fully back on the ball. Repeat this 12 times.
Put your legs up
Good for the body: strengthen the whole abdominal muscles. For the junior fitness enthusiasts who have difficulty in completing the traditional abdominal 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 ball will move involuntarily. You need to use the strength of leg muscles to control the ball to ensure that it does not move. Inhale and lower your shoulders. Repeat this 12 times.
Stand up on the opposite side
Good for the body: make the muscles on both sides of the abdomen more firm, and shrink the waist. Like the leg up movement, it can better help the junior bodybuilders who have relatively weak abdominal muscle strength to complete the side sit up movement.
Preparation position: lie on your back, bend your knees, and put your heels on the fitness ball. Place your hands and fingers behind your head, and open your elbow outward.
Exercise: exhale while lifting the left shoulder, the left elbow to the right knee close, that is to do side sit ups. At this time, the ball will move involuntarily. You need to control it with the strength of leg muscles. Change direction and do the same until 12 times.