Music China is the seventh set of fitness balls. When it comes to fitness balls, some friends may ask, "The fitness ball is unstable and the training effect is not obvious." It is precisely because of the instability of the fitness ball that it forces the body to use more muscle power to maintain balance. The fitness ball is very important for strengthening the body. Waist and abdominal strength has a significant effect. If you think it is useless, then you are not using the right method. Don’t worry, the following simple actions will help you understand the fitness ball in depth. The first action: bend over the fitness ball and straighten your legs

Stretch your arms straight to support the ground, open your legs and straighten them backwards, put one leg on the fitness ball, and lift the other leg vertically into the air Get up, straighten the insteps of both feet, straighten the upper body and back, hold for 15 seconds, change legs, alternate legs, 2 groups are enough.

The second action: fitness ball straight-leg glute bridge

Lie supine on the floor mat, put your legs together, place your calves on the fitness ball, straighten your insteps, and use force on your buttocks The waist, buttocks, and legs should be in a straight line. Lift the waist and buttocks without touching the ground. Put your shoulders on the ground and put your hands straight on both sides of the body. Hold for 5 seconds and then return to the initial supine position. Feel the contraction of the hip muscles when exerting force. Feel, be careful not to push your waist upwards, use the strength of your buttocks to drive your waist and abdomen upwards, 2 groups of 10 times each.

I hope my answer is helpful to you, welcome to adopt it, thank you.