Fitness balls are a very common and interesting piece of exercise equipment in yoga. Not only are they useful in yoga, they can help pregnant women with postpartum recovery, smooth delivery, etc. They also have many benefits in fitness and can help develop core endurance. Training, developing body balance, improving height and flexibility, etc., there are many points to pay attention to when playing with fitness balls. Let’s take a look with the editor.

1. Waist and abdominal training with fitness balls

Don’t eat too much before training to avoid making your body uncomfortable. Press your lower back on the fitness ball, cross and straighten the fingers of your hands. Do not use the power of your hands to drive your body upward. Use your upper body strength to drive your body. Slowly roll your abdomen to stabilize your body. Do not shake. When doing abdominal rolls, keep your hands upward. Keep your entire abdomen tight and contracted.

2. Leg training with fitness ball

Press your abdomen on the fitness ball, lie prone on the fitness ball, support the ground with both hands, straighten the two legs, lift the left and right legs alternately, and feel the strength of the buttocks to contract and exert force. When lifting the legs, do not lift the legs. is too low. When exchanging leg lifts, you must control the speed of leg lifts and not too fast. Your back must be kept straight and your legs must be straight and not bent.

3. Strengthening the waist and abdomen with fitness balls

Kneel on the yoga mat with your knees at 90 degrees, spread your feet naturally, put your hands on the fitness ball, draw in your abdomen and bend over, keep both arms on the fitness ball, lean forward, and slowly roll the fitness ball until it reaches After the abdomen has withstood the maximum amplitude, draw in the abdomen and bend over. When returning, exhale and roll the fitness ball back and forth.

4. Butt training with fitness ball

Lie on your back on the yoga mat, put your feet on the yoga ball, with your toes pointing upwards, straight legs without bending, straight hands, placed on both sides of the body, maintain natural breathing throughout the process, and feel a strong contraction of the buttocks For pressure, use your upper back to support it without exerting force on your neck.

5. Abdominal stretching with fitness ball

Press your lower back on the fitness ball, spread your legs naturally, with your thighs and calves at 90 degrees, head upward, support the ground with your hands behind your head, maintain natural breathing throughout the process, and feel a strong pulling sensation in your abdomen. (Note: step on the ground and touch your toes)