Hold the ball and do small sideways jumps to train your waist muscles
Stand with your legs together and hold a basketball or medicine ball in front of your chest with both hands.
Bend your body forward and bend your knees, step your right foot out to the right, move your left leg up quickly, and at the same time turn your body to the right. When your right foot lands smoothly, hold the ball with both hands at the top of your right foot. Right side; after the left leg lands on the right leg, continue to step out to the left and land on the ground, the body also turns to the left, and the ball reaches the left side of the left leg.
Do 4 sets of 8-10 times per leg.
