Some time ago, we shared an yoga ball shaping sequence with everyone. Many people reported that they wanted me to collect some more yoga ball exercise sequences!
Today I will share with you a set of ball yoga shaping sequences, which can be practiced on all parts of the body. The shaping effect is super good. If you stick to it for 30 days, your figure will get better and better!
Action 1.
- Prepare for mountain pose, bend your right leg at the knee, press the instep of the yoga ball
- Exhale, tighten the core, and move the body's center of gravity forward
- Press the yoga ball with your right leg and straighten it back, inhale, restore
- and repeat the exercise 10-15 times, switch to the other side
Action 2,
- Sit on the yoga ball, inhale, raise your hands forward
- Exhale, draw in the core, roll tailbone , tilt the pelvis backward
- Inhale, tilt the pelvis forward, push the ball backwards with your buttocks
- Kick your legs straight, repeat the exercise 10-15 times
Action 3.
- Support the right hand and right knee on the ground, place the right waist on the yoga ball
- Straighten the left hand to the left, exhale, and tighten the core
- Abduct the left hip, straighten the left leg and raise it upwards
- Inhale, restore, and repeat the exercise 10-15 times
Action 4,
- Maintain the preparation position of the previous action
- Inhale, straighten the left leg and raise it, stretch the toes
- Exhale, retract the core, stretch the left hand above the head
- Inhale, restore, repeat the exercise 10-15 times
- Action 2.3 Change to the other side to practice
Action 5,
- Support the ground with both hands, and press the insteps of both feet on the yoga ball
- Enter the inclined plank pose, exhale, tighten the core
- Bend the right leg forward to find the tip of the nose, lift the chest
- Inhale, drop the right calf to the ground, open the chest
- After repeating the exercise 10-15 times, switch to the other side
Action 6.
- Maintain the preparation position of the previous action
- Exhale, tighten the core, and bring the ball forward with the instep
- Push the buttocks upward to the highest point, and the back is straight
- Inhale, restore, and repeat the exercise 10-15 times
Action 7,
- Lie prone on the yoga ball, stretch your hands forward
- Push your heels further away, exhale, tighten your core
- Raise your chest upwards, move your hands back
- Inhale, restore, repeat the exercise 10-15 times
Action 8,
- Lie on your back, bend your legs at the knees, and press your heels on the yoga ball
- Inhale, wrap your hands around the back of your head, shoulder blades off the ground
- Exhale, tighten your core, and twist your body to the right
- Alternate left and right once, repeat the exercise 10-15 times
Action 9,
- Sit on the ground with your buttocks, with your hands on the back of your hips
- Straighten your legs, and press the soles of your feet completely on the yoga ball.
- Exhale, tighten your core, and push the ball forward with your legs.
- Buttocks are off the ground in a reverse table position. Expand your chest.
- Inhale, restore, and repeat the exercise 10-15 times.
Action 10,
- Lie on your back, straighten your right leg, press your calf on the yoga ball
- Bend your left leg at the knee, land on the sole of your foot, exhale, tighten your core
- Push your buttocks high, bend your left leg and lift it up, straighten it up
- Repeat the exercise 10-15 times, switch to the other side
The reason why the yoga ball has a good shaping effect is because in order to maintain the stability of the body during the exercise, it will mobilize The whole body muscles, so it is recommended to practice this sequence more!
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