33x33cm Inflatable Yoga Massage Ball Durable Universal Sports Gym Fitness Yoga Wobble Stability Balance Disc Massage Cushion Mat.  Feature: 1.The balance pad stands. Stand on a balance pad or cushion on one foot to keep your body stable. It is also possible to close the eyes, so that the stimulation of the proprioceptive nerves will be more intense, which will bring more challenges to the core stability.  2.One leg squat. Stand on one leg, bend your hips down, and do not extend your knees beyond your toes to ensure that your feet are on your feet. Adding difficulty, you can stand on the balance pad or cushion to complete the squat.  3.Balance pad balance. Sit on a balance pad or cushion and balance with the tailbone support. Hold your hands on the back of your body, tighten your waist and abdomen muscles, slowly raise one leg, then lift another leg and leave your hands . Keep your back straight. maintain balance.  4. Support exercises with legs on the balance ball. Place the legs together on the balance ball, hold the ground with both hands, and the arm is at an angle of 90 degrees to the body; the spine maintains its normal position, parallel to the ground; controls the body without changing any angle; maintains a uniform breath, do not suffocate. To further enhance the difficulty of the action, one-handed support can be used.    Note: It is the flat cushion but not ball, please don't add too much gas   33cm Durable Inflatable Yoga Massage Ball Pad Universal Sports Gym Fitness Yoga Wobble Stability Balance Disc Cushion Yoga Ball.