Warm up with balance ball
Next use the balance ball to warm up.
Start by moving your pelvis back and forth from your basic posture.
Be careful not to move your upper body while applying strength to your abdominal muscles and slowly moving your pelvis forward.
And it will keep this posture for about 2 seconds without removing your tummy.
Next, stretch your abs and apply pressure to your lower back, slowly lean your pelvis back and maintain your posture for about 2 seconds.
Take this in front and back once and use 2-3 sets of 5 times.
Following from the basic posture, the pelvis moves left and right.
Keep your pelvis from side to side to side without tilting as much as possible from your head to the navel.
At this time, you will be aware of how much pressure goes from your waist to the sides.
This is also a set of 2 to 3 sets of 5 times.