The most important strength exercises with fitness ball with photos

Under the protection of the body’s middle exercises in building the abdominal muscles and other muscles in the middle of the body. The body’s muscle reinforcement exercises are useful for building the strength of the middle body muscles, including ventral muscles, dorsal muscles and muscles around the pelvis. You can do a lot of reinforcement exercises in the body using a fitness ball. Generally, use a fitness ball that allows your knees to concentrate on an existing angle as you sit over the ball; So that the feet are flat on the floor. Each exercise of the muscles in the middle of the body five times, and holds a good position and technology. Once your strength increases, time gradually increases by 12 to 15 times. For most people, a single lifting group of 12 to 15 times is a repetition of the appropriate weight that can build up power and improve physical fitness, and it will be effective through many exercise groups. Soon deep and freely and focus on tightening the abdominal muscles during each exercise of the abdominal muscle reinforcement exercises. If you suffer from back problems, osteoporosis or other health problems, then talk to your doctor before doing exercises to strengthen the middle of the body. Squatting and tide to perform the squat and stretch with a fitness ball: fasten the ball in front of you and be your knees. Keep your back straight and your arms are stretched on earth (a). Don’t let your knees stretch behind your feet. Tighten your abdominal muscles. Strain your body’s trunk and extend yourself to the ball to your left (B). Stay this position for three deep breaths. Return to the starting position and repeat the matter to the right. Various exercise by installing the ball in the lower position (C) or upper mode (D). The abdomen pushed to perform the stomach -stomach exercise with fitness: Put on the fitness ball and two comfortable fish on the ground, while separating as much as the breadth of the hips. Keep your back straight. Make your arms on your chest. Tighten your abdominal muscles. Back, as explained, until you feel the muscles of the body’s muscles. Stay this position for three deep breaths. Return to the starting position and repeat the matter. The bridge exercise for the exercise of many abdominal muscles combined to get a strong body medium, try the bridge exercise with a fitness ball: Lie on your back and stick both your legs up the ball. Tighten your abdominal muscles. Lift your hips and your heart off the ground as a bridge (A). Stay this position for three deep breaths. It gives the muscles in your body and muscles along your back – the glossy muscles and the sweetheart muscles – while it rallys to keep you in your place. Return to the starting position and repeat the matter. For more challenge, lift your right leg from the ball (B). Repeat with the left leg. The bridge exercise while installing the heels when you can perform the position of the bridge with the fitness of the fitness, add the movement of the hurricane to increase the power of the middle of the body: Lie on your back and extend both your legs on the ball. Lift your hips and your heart off the ground as a bridge (A). Tighten your abdominal muscles. Keep your hips away from the ground as you pull the ball closer to your foot (B). Plant your hippos in the ball to stabilize and put on muscles at the back of your thighs (gravitational muscles). Stay this position for three deep breaths. Return to the starting position and repeat the matter. When you lift the tablet body, the tablet exercise (the blanc) is a classic exercise to strengthen the middle of the body with a fitness ball: Lay the ball on your stomach with your feet touching the ground behind the ball. We go forward until you touch the ground with your hands. Keep your hands off the ball until you feel the ball to your thighs, as explained. Keep your hands hanging over the ground as you are balanced on your hands and on the ball. Keep your shoulders directly above your hands. Tighten your abdominal muscles. Hold this position for three deep breaths or the pot that allows you to maintain your balance and your body. Return to the starting position and repeat the matter. Lift up the developed tablet If you are ready to perform the aircraft’s tablet exercise, add the advanced tablet exercise to strengthen the center of the body more: Lay the ball on your stomach with your feet touching the ground behind the ball. We go forward until you touch the ground with your hands. Keep your hands off the ball until you feel the ball to your thighs (a). Keep your shoulders directly above your hands. Tighten your abdominal muscles. Press your body weight forward until your shoulders are in front of your hands and the ball under your legs (b). Stay this position for three deep breaths. Return to the starting position and repeat the matter. Lift the ball with the ventral muscles to perform an exercise to lift the ventricular ball with a fitness ball: Lie on your back and put your legs on top -on the ball and you are far from each other. Tighten your abdominal muscles and include your legs. Lift the ball off the ground as shown. To protect the bottom of your back, focus on withdrawing the navel area to your spine while holding your abdominal muscles. Stay this position for three deep breaths. Then go back to the starting position and repeat the matter. For more challenge, lift the ball off the ground and drop your legs slowly to the right. And he stops before reaching the ground. He remained at this position until you took three deep breaths, while your shoulders kept on the ground. Then go back to the starting position and repeat the case on the left. The side practice of performing the side exercise with a fitness ball: Lie on your right and the ball between your legs. Support yourself with your arm on the floor. Tighten your abdominal muscles. While holding the ball between your legs, lift your legs off the ground, as set out. Stay this position for three deep breaths. Return to the starting position and repeat the matter. Also, try the exercise while lying on the left. Reverse pressure to try an advanced exercise for the middle of the body. Reverse stomach exercise with a fitness ball: Lay the ball on your stomach with your feet touching the ground behind the ball. We go forward until you touch the ground with your hands. Keep your hands off the ball until you feel the ball to your thighs. Keep your shoulders directly above your hands. Tighten your abdominal muscles. Click on your knees on the ball as shown. Then use your abdominal muscles to bring your knees to your chest. Stay this position for three deep breaths. Return to the starting position and repeat the matter. By web medicine