Women love yoga balls for fitness

 　　There are as many fitness methods as there are fitness equipment. Today I will introduce to you some simple movements on the fitness ball, targeting the waist and abdomen. You don't need to do the movements for a long time. If you do each movement for about five minutes, you can have unexpected effects.

　　hint:

　　During the entire movement, the body should remain straight. It is better to do fewer reps to ensure the correctness of the posture.

　　You only need to do each action 12 times. The quality of the actions is always more important than the quantity.

　　pelvic tilt

　　Benefits to the body:

　　Strengthen your lower abdominal muscles and allow your lower back to fully stretch. This is a great warm-up exercise to prepare your abdominals for more intense exercises.

　　Preparation posture:

　　Sit on an exercise ball with your knees bent and feet flat on the ground. Extend your arms in front of your chest, at shoulder height.

　　exercise action:

　　Exhale, curl your tailbone back, tighten your abdominal muscles, and bring your navel closer to your spine.； While inhaling, relax your pelvis and return to the starting position. Repeat this action 12 times.

　　Crunch

　　Benefits to the body:

　　Strengthen upper and lower abdominal muscles. This is the best starting move for all fitness enthusiasts to start working out on a medicine ball. Crunches on a medicine ball require more resistance to be overcome and a wider range of motion than on the floor.

　　Preparation posture:

　　Sit on an exercise ball with your knees bent and feet flat on the ground. While gradually moving your feet forward, move your torso back toward the fitness ball until your lower back is completely pressed on the fitness ball, and cross your arms on your chest.

　　Exercises:

　　Exhale, lift the upper part of the torso upward, tighten the navel inward, and contract the abdominal muscles. Lift your chin so that the distance between your chin and neck is just enough to hold an orange. Inhale and return to the starting position until your body is fully resting on the exercise ball. Repeat this action 12 times.

　　Get up sideways

　　Benefits to the body: Make the muscles on both sides of the abdomen stronger and shrink the waistline. Like the leg-resting stand-up movement, it can better help junior bodybuilders with relatively weak abdominal muscle strength complete the side sit-ups.

　　Preparation posture:

　　Lie on your back with your knees bent and your heels on the fitness ball. Interlace the fingers of both hands behind your head, and open your elbow joints toward the outside.

　　Exercises:

　　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.

　　Hanging on one's feet

　　Benefits to the body:

　　Strengthens the entire abdominal muscles. For beginner fitness enthusiasts who have difficulty completing traditional abdominal crunches, this action is relatively easier to complete.

　　Preparation posture:

　　Lie on your back with your knees bent and your heels on the fitness ball. Extend your arms and rest your hands on your knees.

　　Exercises:

　　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.