"Relaxed" women actually need this ball the most

These low-position exercises can be performed in a limited space, but they require the assistance of a yoga ball because doing so can effectively reduce the load on the knees. Plus, completing the exercise with full concentration can help lengthen your thighs and reduce your risk of varicose veins. Perform two to three sets of each exercise three times a week.

Foot ball

A. Lie flat on your back with your hands at your sides and your heels on the ball. Keep your hips and back fully lifted, but keep your shoulders flat on the ground.

B. Bend your knees and move your feet on the ball toward your hips, reaching the limit of your ability and holding for two seconds, then stretching your body again. Repeat the above steps. Remember, the more you do it, the closer you'll get to having the perfect butt.

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

Spinning the ball

A. Lie flat on your back with your legs straight and your ankles clamped around the yoga ball. Then lift your legs until they are perpendicular to the ground.

B. Slowly lower your right leg to a 45° angle with the ground, allowing the yoga ball to rest on the top of your right foot. Hold for 3 seconds, then return to the original position. Lower your left foot again, ... and repeat to enhance the body-slimming effect.

Leg stretching exercises

Lie flat on your back with your legs straight and your heels resting on the ball. Lift your right leg, straighten your foot, and bring it as close to your face as you can. Hold for 20 seconds after reaching your limit. Do not bend your knees during this process.

Repeat with your left leg

Special tip: You need to persist in exercising to develop a perfect buttocks shape.