Among the fitness equipment, the fitness ball is a very good piece of equipment, and some people know it very well. Of course, the fitness ball has its uses, and the fitness ball is also very particular. Of course, there are still people who know how to make the fitness ball. Know how to do it. So, what is the most standard and correct way to make a fitness ball? Let’s take a look at the exercise ball!
Pelvic tilt
Preparation position: Sit on the fitness ball, bend your knees and place your feet flat on the ground. Extend your arms in front of your chest, at shoulder height.
Exercise actions: Exhale, curl the tailbone backward, tighten the abdominal muscles, and bring the navel closer to the spine; while inhaling, relax the pelvis and return to the original position. Repeat this action 12 times.
Get up from the opposite side
Preparation position: Lie on your back, bend your knees, and place your heels on the fitness ball. Interlace the fingers of both hands behind your head, and open your elbow joints toward the outside.
Exercise: While exhaling, lift your left shoulder and bring your left elbow closer to your right knee, that is, do side sit-ups. At this time, the fitness ball will move involuntarily, and you have to use the strength of your leg muscles to control it. Change the direction and do the same action until 12 times.
Stand up with legs crossed
Preparation position: Lie on your back, bend your knees, and place your heels on the fitness ball. Extend 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 need to use the strength of your leg muscles to control the fitness ball to ensure that it does not move. Inhale and lower your shoulders. Repeat this action 12 times.
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