Of course, you've seen exercise balls in a corner of the gym several times, but it's also safe that most people don't know how to use them.
However, athletes trust that oversized exercise balls are one kind of significant tools for building muscle and exercising properly.
Exercise balls can literally train all of the muscles in the body and help the legs and thighs gain strength. If you do a certain set of exercise balls four times a week, you can build muscle over time without leaving a trace of fat.
Here are the exercises with the exercise ball that improve the shape of the buttocks and thighs.
Ball pumps:
This movement trains the triceps, shoulders, chest and stomach and combines the advantages of flexion tactics with those of other exercises.
1. Start in the classic push-up position with your arms outstretched in the shoulder opening, but your legs on the exercise ball.
2. Whereas you look at the floor, bent your elbows to under your chest to the floor. Stretch your torso and keep your body straight from head to toe.
3. Return to the starting position to complete the first sentence. If you want to rest, keep your feet on the ball and just bend your knees.
4. Do three sets of 10 reps.
Crouch with the ball:
1. Stand with your back in against to the wall and spread your legs slightly separately a few more than your hip.
2. Place the exercise ball between your back and the wall and lean back slightly to exert pressure on the ball.
3. When you touch the ball, bent your knees and under your body as if there is a chair behind you and you are sitting on it. Make sure your knees are not sticking out of your toes.
4. Return to your original position. The ball should be pressed between the wall and back.
5. Do three sets of 10 reps.
Plank exercise:
1. Start in the starting position of the pumps with open arms at shoulder height, stretched out and with your shins on the ball, press your body.
2. put your both feet direct and increase your left foot in the air.
3. Lower your foot towards the ball.
4. Do 10 repetitions.
5. Repeat the exercise with the right foot. Do two sets of 10 reps with alternating legs.
