How to play with yoga ball?

There is no need for me to say much about the popularity of yoga nowadays. Yoga ball is a very important prop when practicing yoga. There are many uses for yoga ball. Yoga ball can exercise the body's sense of balance. Yoga ball exercises have more advantages than other exercises. It can correct people's posture and massage to achieve the effect of weight loss. So, if yoga ball is so good, how should we play it?

1. Head-knee kick on the ball

Action: Sit on the edge of a fitness ball with your legs together. Inhale, raise your hands, and keep your back straight. Exhale, bend forward, keep 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 the pose for 15 seconds. After finishing, inhale and return to the starting position. Repeat 3 to 5 times.

Effect: stretch the back and posterior thigh muscles, promote blood circulation, and make the legs more elastic and soft.

Note: Keep your legs straight, relax your back muscles, do not hold your breath, and practice abdominal breathing.

2. Dancer pose, which is also the most common pose

Action: 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 and pull it up with your left hand, hold for 30 seconds and then return to the original position and do the same on the other side.

Effect: Strengthen waist and abdomen, reduce back and buttocks fat.

Three: Combat

Action: 1. Place the ball under your hips, bend your front leg 90 degrees, and make sure the soles of your feet are completely in contact with the ground.

2. Take the ball out from under your crotch, lift it high, stretch your arms, and hold for 30 seconds.

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

Locust pose on the ball

Action: Kneel behind the ball, with your thighs and abdomen pressed against the ball, and your hands on top of the ball. Exhale, support your body with your hands, lie flat on the ball, and balance on the ground. Inhale, lift your left leg, bend your right knee, and support your right thigh with your right foot. Hold the pose for 15 seconds. When you're done, return to the starting position, switch feet and repeat. Repeat 2 to 3 times.

Effect: Exercise the buttocks and posterior thigh muscles, enhance the buttocks line, and help prevent buttocks from sagging and deformation.

Note: Focus on your buttocks and the back of your thighs, keeping your legs straight.

It should be noted that when inflating the yoga ball, do not inflate it too full, 80% full is enough. This way the ball is elastic enough and is convenient for clamping and grabbing movements. Yoga balls come in many sizes. People who are just starting to learn can use small balls, which are easier to control. When playing at home, you should keep it clean, lay a yoga mat on the ground, and try to wear loose pants.