Gym ball originated in Switzerland. It was originally used as a rehabilitation medical device to help those with motor nerve damage restore balance and motor ability. With its function of coordinating and rehabilitating waist, back, neck, hip and knee, it has gradually been extended and promoted as a popular health sport, which has spread to the United States, Europe, Australia and other parts of the world. It is also the first choice for pregnant women.
3 Ways to Use an Gym Ball for Beginners
1. Pelvic tilt
Sit on the gym ball with your knees bent and your feet flat on the ground. Stretch your arms in front of your chest at shoulder height. Exhale, curl the tailbone backward, tighten the abdominal muscles, and close the navel to the spine; Breathe in and let the pelvis relax and return to its original position. Repeat this action 12 times.
2. Abdominal curling exercise
Sit on the gym ball with your knees bent and your feet flat on the ground. Step your feet forward gradually, while your torso is close to the gym ball backward, until your lower back is completely pressed on the gym ball, and your arms are crossed in front of your chest. Exhale, lift the upper part of the trunk upward, tighten the navel inward, and contract the abdominal muscles. The chin is raised, and the distance between the chin and the neck is just enough to put down an orange. Inhale and return to the initial position until your body is completely back on the gym ball. Repeat this action 12 times.
3. Get up on the opposite side
Lie on your back with your knees bent and your heels on the gym ball. Put your hands and fingers behind your head, and open your elbows outward. Exhale and lift your left shoulder and move your left elbow closer to your right knee, that is, do side sit ups. At this time, the gym ball will move involuntarily. You should control it with the strength of your leg muscles. Do the same action in the other direction until 12 times.