2-point balance lying face down on the ball
This exercise focuses on gradually reducing the points of contact with the ground from 4 points to 2 points by simultaneously lifting the opposite arms and legs. The main goal of the movement is to build balance between the two sides of the body.
Start in a position lying face down on the ball with 4 contact points, both hands and feet touching the floor. Gently lift your opposite arms and legs off the ground for a small distance to get used to it.
Once you have controlled your balance well, lift your arms and legs as high as possible. Gently bend your pelvis against the ball to minimize pressure on your lower back.
Keep your arms raised straight, fingers and toes behind spread wide. Hold the position for 30 - 90 seconds, then slowly lower and switch sides.
Perform 3-5 minutes for each side, divided into poses lasting 30, 60 or 90 seconds.
Sit in a walking position in place on the ball
Before starting the movement, you need to master the principle of gravity - that is, the line goes through the ears, shoulders and hips. When the body moves, the center of gravity will shift, making it easy for you to lose balance; the goal of the exercise is to continuously adjust to bring the center of gravity back to this line.
In the still-positioning phase, sit straight on the ball, lift one leg up and hold it still for about 10 to 30 seconds. Lower your legs in a controlled way, maintain the body's center of gravity straight, then lift the other leg up and hold for 10 - 30 seconds. Alternate leg changes continuously for a total time of 90 seconds to 3 minutes.
For the walking phase (movement), when you are proficient in a static posture, switch to continuous leg raises and lowers, then combine with rhythmic arm movements.
Always gently stretch your abdominal muscles to keep balance on the ball throughout the workout, flexibly alternating between static and moving positions. Perform 1-3 sets, each set lasting from 90 seconds to 3 minutes.
