How to easily practice a slim figure with four moves on a yoga ball

Yoga balls have many uses. They can train the balance of the body, correct posture, massage and lose weight, etc. Then how to use the yoga ball, Xiaobian will teach you a simple tutorial on the yoga ball today.

How to easily practice a slim figure with four moves on a yoga ball0

Locust on the ball

Action: Kneel behind the ball, close to the ball with your thighs and abdomen, and put your hands on the top of the ball. Exhale, put your hands on the ground, and lie flat on the ball, balancing with the ground. Inhale, lift your left leg, bend your right knee, and support your right thigh with your right foot plate. Hold position for 15 seconds. After completing, restore the starting action and repeat the action with your feet. Repeat left and right 2 to 3 times.

Efficacy: Cultivate the muscles of the buttocks and rear thighs, improve the line of the buttocks, and help prevent the buttocks from sagging and deformed.

Precautions: Focus on your hips and behind your thighs and keep your legs straight.

How to easily practice a slim figure with four moves on a yoga ball1

Head to knee on the ball

Action: Sit on the edge of the top of the fitness ball with your legs together. Inhale, raise your hands, and straighten your back. Exhale, bend forward, with your abdomen close to your thighs, your forehead close to your calves, grab your ankles with both hands and press them on the ground. Hold position for 15 seconds. After completion, inhale and restore the starting action. Repeat 3 to 5 times.

Efficacy: Stretch the muscles of the back and back of the thighs, promote blood circulation, and make the legs elastic and soft.

Notes: Keep your legs straight, relax the muscles in your back, do not hold your breath, and practice with abdominal breathing.

How to easily practice a slim figure with four moves on a yoga ball2

Dancer style

Actions: 1. Place the yoga ball about 0.5 meters in front of your body and press the ball with both palms.

2. Lift your left foot, pull it high with your left hand, hold for 30 seconds, and then switch sides.

Efficacy: Strengthen waist and abdomen strength and reduce back and buttocks fat.

How to easily practice a slim figure with four moves on a yoga ball3

combat style

Actions: 1. Place the ball under your crotch, bend your front legs 90 degrees, and make your feet fully contact the ground.

2. Remove the ball from your crotch, lift it high, straighten your arms, and hold for 30 seconds.

Efficacy: Strengthen thigh muscles and eliminate excess fat in lower limbs.

Things to pay attention to when practicing yoga ball

1. When pumping up the ball, hit it until it is "eight points full", so that the ball body is more elastic and convenient for clamping and grasping movements.

2. Yoga balls come in various size. Beginners can use the small ball first, which is easier to control. In general, large balls are easier to maintain balance, and small balls are lighter but difficult to balance.

3. When playing with a yoga ball at home, you can lay a yoga mat or drape on the ground to keep it clean and not easy to slip.

4. Although yoga ball exercise is not easy to get injured, you should still pay attention to maintaining balance, especially when doing difficult movements such as wheel movements. You must hold it with your hands when restoring.

5. Pay attention to wearing fitness balls when practicing yoga, and try not to wear clothes that are too loose, so as not to squeeze the clothes, causing accidents, and causing injuries to the body.