The magical effect of yoga balls

Various methods have been devised to combat hip slack caused by sitting for a long time. Here are three simple, easy-to-learn and quick-effective methods to shape your buttocks and thighs.

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These low-position exercises can be performed in limited space, but require a yoga ball to assist them because it can effectively reduce the weight on the knees. In addition, concentrating on your exercise can make your thighs slender and reduce the risk of developing varicose veins. Exercise in two to three groups each time, three times a week. Each yoga ball costs around 160 yuan and you can buy it at a sports equipment store or online.

Pedal ball

A. Lie flat with your hands on your sides and your heels on the ball. Raise your hips and back fully, but keep your shoulders close to the ground.

B. Bend your knees, step on the ball and move towards your hips, hold for two seconds after reaching the limit of your ability, and then stretch your body again. Repeat the above actions. Remember, the more you do, the closer you are to the perfect hip shape.

(Note: This action is not suitable for people with neck disease)

rotating ball

A. Lie flat with your legs straight, and clamp the yoga ball with your ankles. Then lift your legs until they are perpendicular to the ground.

B. Slowly lower your right leg until it forms a 45-degree angle with the ground, so that the yoga ball is still on the foot of your right foot, hold for 3 seconds, restore, and then lower your left foot. Repeat this to enhance the body effect. (Internship Editor: Yan Lili)