The exercise balls can be used as part of your workout, whether it’s sitting, leaning, or balancing on the ball. They can also be used in conjunction with other exercises, such as abdominal exercises, thigh exercises, yoga exercises, or some people may sit on the exercise ball while working instead of using a normal chair to help with the correct sitting posture.

Exercise ball or yoga ball is one of the exercise equipment that will help increase the efficiency of exercise for many people. คาสิโนออนไลน์ UFABET ฝากถอนรวดเร็ว เริ่มต้นเล่นง่าย. Exercising with an exercise ball may require the correct exercise postures.

Roll Down With Twist

• Start by laying out a yoga mat and placing a yoga ball on it. Sit up straight on the yoga ball with your legs flat on the floor and parallel to the floor at a 90-degree angle. Extend both hands in front of you.
• Use your waist to slide the ball forward, so that the ball is on your lower back. Twist your body slightly, open your arms as far as they will go, trying not to bend your arms or back. If you do it correctly, you will feel a stretch in your side waist.
• Number of times : 15 times each side
• What parts does it work on : Reduces fat around the waist and abdomen, exercises the spine, and creates flexibility in the lower back.

Reverse bridge pose

This reverse bridge pose will strengthen your lower back and hamstrings.

• Start by lying flat on the floor with your legs raised and resting on the ball, so that the ball touches your calves and ankles.
• Spread your arms slightly away from your body to help with stability, and spread your feet slightly apart.
• Slowly lift your butt off the floor without bending your knees.
• Hold this position for about 5 seconds, then return to the starting position.
• Repeat about 12-15 times.

Squats with an exercise ball

• Stand with the exercise ball pressed against the wall, with the ball in your lower back, at the waist.
• Place your hands at your sides or on your waist, and spread your feet slightly apart, approximately hip-width apart.
• Bend your knees down into a squatting position, keeping your knees above your ankles and keeping the ball close to your back at all times.
• Return to standing position, keeping the ball close to your back at all times.
• Repeat 8-15 times.

The exercises are just a few examples of interesting exercises that we can do if we have an exercise ball. Exercising with these exercises not only helps to increase the efficiency of exercise, but it is also a fun exercise and helps to make your exercise more interesting.