Rhythmic ball shaping exercises, the best is to use it at home or in the gym to exercise, every 45 minutes can consume 3000-6000 calories, enough to achieve the purpose of weight loss.
Action 1: recline kicking legs
Lie on your back on the ground, heel and calf placed on the fitness ball, hands facing down to support the body, rely on hands and shoulders force, the shoulders, back, side waist as much as possible to lift the body in a straight line. Maintain this state, lift the right leg, toes straight, hold for 2 breaths. Then change legs, alternating left and right legs for a group, after completing a group of waist can be put down. Complete 10 groups.
Body shaping advantages: exercise side waist and hip muscles.
Action 2: sit-ups
Hips and waist relaxed lying on the fitness ball, legs apart on the ground, the weight on the legs and hips, hands on the head. Inhale, rely on the strength of the abdominal muscles to drive the body up, hold for 2-3 breaths, then return to the starting position, exhale in the process. Complete 10-15.
Body shaping advantage: exercise the abdominal muscles, due to leaning on the elastic fitness ball, can better achieve the effect of body shaping.
Action 3: holding the ball sideways
Legs together upright, the left hand will hold the ball on the left side, the right hand straight up, rely on the strength of the waist to drive the body to the left side tilt, keep this action 2-3 breaths, and then return to the original position, 10 times continuously side waist. Then switch the fitness ball to the right hand and tilt the body to the right side. Lateral waist 10 times in a row. This is one set, complete 2-3 sets.
Body-shaping advantages: stretching the muscle curve of the side, so that both sides of the waist muscle line more slender.
Action 4: flat support
Calves and shins on the exercise ball, face down, body prone, hands on the ground, the body remains on a horizontal line. Do not collapse the waist down, hold for 2-3 breaths. Complete 10 sets.
Body shaping advantage: this action seems simple, in fact, the exercise parts are particularly large, arms, legs, waist and other parts of the body are shaped.
Action 5: prone support
Place the fitness ball on the chest and abdomen, face down, lying prone on the fitness ball, hands supported on the ground, the left leg tiptoe on the ground, the right leg as far backward and upward stretch, hold 2-3 breaths. Then switch legs and stretch. Alternate left and right legs as a group, do 10 groups.
Body-shaping advantages: exercise the muscles of the inner thighs and buttocks, so that the buttocks do not sag and the lines of the thighs are tighter and slimmer.
