Step 1: Wall-Sitting Chair Position
Movement: Place the fitness ball against the wall, with the upper back touching the edge of the ball. Use the ball as a pulley. Exhale slowly and bend both knees until they are parallel to the ground. After completing the movement, maintain the position for 15 seconds. Inhale, slowly raise the thighs, and return to the starting position. Repeat the movement 3 to 5 times.
Action: By performing squats, it exercises the quadriceps of the thighs, enhancing the endurance of the legs and the stability of the lower body.
Step 2: Locust Pose on the Ball
Action: Kneel behind the ball, with your thighs and abdomen tightly against the ball, with your hands on the top of the ball. Exhale, place your hands on the ground, and lie flat on the ball, maintaining balance with the ground. Inhale, lift your left leg, bend your right knee, and support your right thigh with your right foot. Hold the position for 15 seconds. After completing the action, return to the starting position, and repeat the action with the opposite leg. Repeat the action 2 to 3 times on each side.
Effect: Strengthens the gluteal and posterior thigh muscles, enhances the contour of the hips, and helps prevent sagging and deformation of the hips. Tip: Focus on the hips and the posterior thighs, and keep the legs straight. Qualitative. Tip: Keep your feet off the ground and your back straight.
Step 3: Knee-to-Ball Collision
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, bringing your abdomen close to your thighs, your forehead close to your calves, and grab your ankles with both hands, placing them on the ground. Hold the pose for 15 seconds. After completing the pose, inhale and return to the starting position. Repeat 3 to 5 times.
Step 4: Spherical Triangular Pattern
Action: Sit on the top of the fitness ball with your legs apart. Inhale, open your hips widely to a level with your shoulders. Exhale, bend your body to the right, placing your right hand on your calf or the back of your foot. After completing the action, maintain the posture for 15 seconds. Inhale, return to the starting position, and repeat the action with the opposite leg. Repeat this for 2 to 3 times on each side.
