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1, scissors legs (use fitness ball)
Prone on the fitness ball, the forearm stays on the ground, the fingers of the two hands are connected, the ball stays in the center of the body. The legs are lifted upwards, and make a 45-degree angle with the ground, so that the body is in a straight line.
Contraction of the abdominal muscles, toes outward, legs apart, V-shaped. Shrinking the gluteal muscles, while the heel slowly gather. Keep the neck straight (do not bow or head). Repeat 15 to 20 times for each movement, repeated Do 2 groups.
2, L-shaped leg lift
The face is lying on the right side. The legs stretch forward, forming an L-shape with the body (or as close as possible). The right arm rests under the head, legs are stacked, and the instep is naturally curved. Left-hand rest on the ground, assisting balance.
Gently raise your left leg upwards, height to feel comfortable, then return the leg to its original position. Do it 15 to 20 times, then change to the other side. Repeat 2 sets of movements.
3, Balance Bridge
With your face lying upright, your knees bent, and your feet on unstable objects such as squatting balls, small pillows, or rolled towels (8 to 15 cm high). Left leg stretched, gluteal muscles contracted, lifted 胯Department, and then put the hammer back to the ground. Do it 12 to 15 times, and then do it for the other side. Repeat the action for 2 groups.
4, scissors legs (use fitness ball)
Prone on the fitness ball, the forearm stays on the ground, the fingers of the two hands are connected, the ball stays in the center of the body. The legs are lifted upwards, and make a 45-degree angle with the ground, so that the body is in a straight line.
Contraction of the abdominal muscles, toes outward, legs apart, V-shaped. Shrinking the gluteal muscles, while the heel slowly gather. Keep the neck straight (do not bow or head up). Repeat 15 to 20 times for each movement, repeated Do 2 groups.
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