How to use fitness ball for fitness

Fitness is a common choice for many people nowadays. Fitness is very helpful for physical health, and long-term fitness is very effective in improving physical fitness. However, when exercising, you must also choose the correct method so that you will not harm yourself. Especially for middle-aged men when exercising, they must pay attention to this. So what about the fitness ball fitness method? The following is a detailed introduction.

Fitness ball fitness method:

Pelvic tilt

Benefits to the body: Strengthens the lower abdominal muscles and fully stretches the lower back. This is a great warm-up exercise to prepare your abdomen for the more intense exercises.

Starting position: Sit on an exercise ball with your knees bent and your feet flat on the ground. Stretch your arms out in front of your chest at shoulder height.

Exercise: Exhale, curl your tailbone backward, tighten your abdominal muscles, and move your navel closer to your spine; while inhaling, relax your pelvis and return to the initial position. Repeat this movement 12 times.

Abdominal exercises

Benefits to the body: Strengthens upper and lower abdominal muscles. This is the best initial exercise for any fitness enthusiast to do on a medicine ball. Doing abdominal exercises on an exercise ball requires more resistance and a wider range of motion than doing them on the floor.

Stand up on the opposite side

Benefits to the body: Make the muscles on both sides of the abdomen more firm and shrink the waistline. Like the leg-raising exercise, it can better help beginners with relatively weak abdominal muscles to complete the side sit-up movement.

Preparation position: Lie on your back with your knees bent and your heels placed on a fitness ball. Place your hands behind your head with your fingers interlaced and your elbows pointed outward.

Exercise: While exhaling, lift your left shoulder and bring your left elbow toward your right knee, like doing a side sit-up. The fitness ball will move involuntarily at this point, and you need to use the strength of your leg muscles to control it. Do the same movement in the other direction until 12 times.

Stand up with your legs crossed

Benefits to the body: Strengthens the entire abdominal muscles. For beginner fitness enthusiasts who have difficulty completing traditional abdominal exercises, this exercise is relatively easier to complete.

Preparation position: Lie on your back with your knees bent and your heels placed on a fitness ball. Stretch your arms out and rest your hands on your knees.

Exercise: Exhale and lift your shoulders off the ground. At this time, the fitness ball will move involuntarily. You need to use the strength of your leg muscles to control the fitness ball to ensure that it does not move. Inhale and lower your shoulders. Repeat this movement 12 times.

Through the understanding of fitness ball fitness methods, you can follow the above methods when choosing a fitness ball. However, when using the fitness ball, the time each time should not be too short, otherwise it will not achieve good results for your own conditioning. This is something you should pay attention to when using a fitness ball for fitness.