8 sets of yoga ball exercises at home to slim your waist, improve your breasts and butt

　　Does the constant running, aerobics, and planking make you feel boring? Why not try a round fitness ball! Fitness ball exercise is fun, soothing, safe and effective, and is especially popular in urban areas. female favor. You can use fitness balls to train muscle groups in the chest, abdomen, back, buttocks, legs, etc., to make your body more shapely and streamlined. This time I introduce a set of fitness ball exercises to slim down your belly, beautify your breasts, slim your arms, slim your hips, and slim your waist. exercise Bone plate, one step!

　　1. Whole body stretching

　　It is common to stretch before starting exercise.

　　Lean back on the fitness ball, spread your legs slightly, and slowly lean back.

　　This action is beneficial to the flexibility of the whole body and muscle relaxation. It can be repeated 3 to 4 times before starting the formal exercise.

　　2. Action A for losing belly fat

　　Keep your abdomen and thighs close to the fitness ball, bend your knees and kneel on the ground, raise your hands high and interlock your fingers behind the back of your head, and use the elasticity of the fitness ball to repeat the movement of lifting your upper body.

　　10 times per group, repeat in 2 to 3 groups.

　　Action B for losing belly fat

　　Place your hands behind your head, lean your back on the fitness ball, and bend your knees at 90 degrees to maintain the posture. Lean your abdomen slightly forward and do crunches.

　　Abdominal strengthening, 10 times per group, repeat in 2 to 3 groups.

　　3. Create beautiful breasts

　　Lean on the fitness ball with your back, raise your hands high and spread them as wide as your shoulders, slowly spread your arms, raise them high, and repeat the action. If used with dumbbells, the effect will be even more surprising!

　　10 times per group, 2 to 3 groups each time.

　　4. Build slender arms

　　Kneel on the ground with your knees and your upper body lying on the fitness ball. Hold the center of gravity with one hand and raise the other hand up to 90 degrees. Repeat. Using dumbbells will also be more effective!

　　10 times per group, 2 to 3 groups every day, you will find that the forearms that are difficult to lose weight become thinner!

　　5. Create sexy buttocks

　　Place your feet tightly on the fitness ball, straighten your knees, place your hands on both sides of your body, and use the elasticity of the ball to repeat the action of lifting your body up.

　　5 times per group, repeated at least 3 groups a day.

　　6. Create a soft waist

　　Grasp the center of gravity of the body through the heels and hands, lean back on the fitness ball, straighten the center of gravity, relax and maintain a natural posture.

　　Each group is 30 times, repeated 2 to 3 times a day.

　　7. Create a balanced and beautiful pelvis

　　Sit on the exercise ball, keep your upper body straight, move your pelvis left and right, and move your shoulders in the opposite direction of the pelvis movement.

　　You can do this action whenever you have free time.

　　Things to note when exercising with a fitness ball:

　　1. It is best to wear tight-fitting clothing

　　Because when doing sports, the human body is often in contact with the ball, and loose clothes will make movements inconvenient. In addition, choose tights so that you can better see the strength and contraction of your muscles, making your movements more standardized.

　　2. Shoes should be soft-soled or barefoot.

　　Soft-soled shoes can help exercise the instep, feet, heels and ankles and stabilize the body. At the same time, it is best to choose shoes with non-slip soles. Of course, this also needs to be considered based on the ground conditions for training.

　　3. Prepare water and towels during exercise to replenish water at any time

　　4. Pay attention to maintaining balance

　　The ball is round and difficult to control. To practice ball exercises well, every muscle in the body must be tightened. There cannot be any slack. If you are not careful, you will fall over.