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Step 1. Squat exercise with a fitness ball
1. Stand in front of the TV with your feet apart, the stride between your left and right feet should be wider than shoulder width. Hold a medium-sized fitness ball with the roots of your thighs, lift the pelvis, contract the abdomen, stick out the chest and raise the buttocks, let the two arms hang naturally, relax the shoulders.
2. Bend the elbows and raise the arms to the sides, raise the left and right upper arms until they are as high as the shoulders and form a straight line, stretch the fingers, touch the fingertips behind the ears respectively, lean the scapula back, open the chest fully, keep the pelvis vertical to the ground, hold the fitness ball between the legs, maintain balance, breathe deeply slowly, to warm up the whole body and accelerate metabolism.
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3. While exhaling, bend the knees forward, lower the buttocks, slowly form an angle between the thighs and calves, try to aim for 90 degrees, squat halfway in a sitting position, slightly tilt the upper body forward, still raise and open the chest, keep the fitness ball from falling on the ground. Then slowly inhale, return to the standing position, repeat 15 times.
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Step 2. Prone exercise with a fitness ball
1. Kneel down with both legs together, place a fitness ball between the thigh and calf, and hold it tightly, support the ground with the toes, lean the upper body forward, stretch the arms, support the ground slightly ahead, so that the upper body is balanced with the ground.
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2. Raise the chest forward, make the arms perpendicular to the ground, the buttocks retract downward due to the stretching of the upper body, at the same time, lift the toes off the ground, raise the calves upward, making the calves at a 45-degree angle to the ground, and hold the fitness ball tightly between the thighs and calves.
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3. While exhaling, lower the slightly raised upper body = sink, bend the elbows backward accordingly, do the push-up motion, but don't let the upper body touch the ground, keep a certain gap with the ground, further raise the calves holding the fitness ball, note not to twist the waist, repeat the action 15 times.
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Step 3. Supine leg raise
1. Lie on the ground with bent knees, the stride between the left and right feet is as wide as the shoulders, the buttocks, lower back, back, scapula, and shoulders are all tightly attached to the ground, the arms are bent and lying on the ground to the left and right, open the chest.
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3. Keep the posture of raising the shoulders and head, while exhaling, stretch the raised left leg downward, straighten the knee, and try to balance with the ground as much as possible, then slowly inhale, restore the posture of raising both legs.
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4. Then exhale again, extend the raised right leg forward in the same way, do not touch the ground, straighten the right knee. Always keep the posture of raising the shoulders, perform the leg-lifting and straightening actions back and forth 10 times. Ixdy0001 Article organized by: Le Shou Weight Loss Network: http://www.jianfeijiaonang.com