احصلى على عضلات بطن مشدودة بتمرين الدراجة بإستخدام كرة التمرين فى المنزل

Lay on a mat on your back with your calves on the ball, shins parallel to the floor. Your knees and hips should be bent approximately at right angles. Rest your arms at your sides with your palms up.

Now pull the left leg support, from the foot on the ball, without going into the hollow back. Range then the left leg as if you wanted to push away the ball. Holding it firmly with his right leg the ball to prevent it moving. Bring the right knee in slightly towards your chest. With the left foot, push down into the ball, without letting your low back lift off the mat.

Hold for eight to ten seconds. Relax. Then repeat on the other leg. Repeat the exercise eight to ten times, rest briefly, then repeat the sequence.