Several exercise methods for losing weight using exercise balls

Now more and more people are joining the ranks of weight loss, but many people do not want to run to lose weight, so fitness balls have become the preferred sports and fitness equipment for many women. Many female friends buy exercise balls but don’t know how to use them correctly. Sometimes they may get injured due to improper operation during exercise. Today we are going to learn several exercise methods for losing weight using fitness balls.

Before doing fitness ball exercises, you should fully mobilize your waist, abdomen, shoulders and limb joints to avoid sprains or strains during exercise.

1. Bend over and bend your legs

Exercise parts: arm muscles, lower back

Action steps: face down, hips on the fitness ball, hands on the ground, legs shoulder-width apart and knees bent, insteps naturally bent, soles facing up, thighs balanced on the ground, tighten buttocks and abdomen, swing legs up and down, be careful not to arch your back, try to keep the ball stable, do not let the ball roll back and forth.

2 Upper arm flexion and extension

Exercise area: Biceps

Action steps: Lie on your back on the ball with your hips and lower back pressed against the ball, your feet shoulder-width apart, toes pointing forward. Stretch your arms down in front of the ball, squeeze your buttocks as tight as possible, contract your biceps, bend your arms, and slowly lift the dumbbells toward your shoulders.

3. Chest expansion and shoulder hugging

Exercise area: chest, back shoulders

Action steps: Lie on your back with your head, neck and shoulders on the ball. Hold a dumbbell in each hand (3-8 pounds, depending on your personal situation), cross them in front of your chest, hug your shoulders, spread your legs shoulder-width apart, and point your toes forward. Tighten your hips, keep your torso parallel to the ground, open your arms and stretch them out to both sides until your upper arms are parallel to the ground, bend your elbows slightly, do not open them completely, then return to the initial position and do it again.

4. Bend and lift

Exercise area: upper arms, abdomen

Action steps: Lie face down with your chest pressed on a fitness ball and your toes on the ground. Hold a dumbbell (1-5 pounds) in each hand, bend your elbows slightly, lift the dumbbells forward, try to balance your arms with the ground, then return to the starting position and repeat.

5-Ball Bench Press

Lie on your back on a fitness ball, relax your head naturally, and keep your cervical spine as straight as possible. Keep your hips raised and your back flat. Hold dumbbells in front of your chest and do push-ups. 2 sets per day, 12 times each set.

6 ball upper abdomen

Place your legs on the fitness ball and support yourself with your hands. Bring your legs to your chest, then push the ball with your legs while turning your upper body into a push-up. This movement can exercise the chest, abdominal and buttocks muscles at the same time. 2 sets per day, 12 times each set.

After the above introduction, we know how to exercise with fitness balls. The 6 methods introduced above are relatively simple and effective. Some even use dumbbells to achieve a better fitness effect. They can not only exercise the body, but also help lose weight. So friends who want to exercise but don’t want to go out can buy a fitness ball and try it.