3 – Squats with a fitness ball between the knees
Designed to work out the lower back, inner thighs, which is one of the most problematic areas.
Standing straight, place a fitball between your legs. Its center should be at the knees. The ball must not touch the floor surface. Sink down until your knees form a right angle, while squeezing and holding the fitball. Hold at the extreme point for 30-45 seconds.
Recommendation: The maximum efficiency from such squats allows you to get a fitball with a larger diameter, that is, one that is larger than that of an ideal ball. Only such a projectile will give the necessary load on the hips. If it is difficult to maintain balance, at first it is permissible to use the support as a wall or chair.
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