حرکات ورزشی

فیله کمر

Start by lying face down on the stability ball with your hips resting on the ball and your feet firmly planted on the ground. Place your hands behind your head or cross them over your chest. Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels. Pause for a moment at the top, then slowly rotate your torso to one side, keeping your hips and legs stable. Return to the center and repeat the rotation to the other side. Lower your upper body back down to the starting position and repeat for the desired number of repetitions. © Gym visual — https://gymvisual.com/