Floor Bridge On Stability Ball

How to do a bridge exercise with an exercise ball.

Floor bridge on stability ball.

Now you re ready to move on to a single leg bridge or a bridge on an unstable surface such as a stability ball or bosu. Know the basics of working out on an exercise ball before. Lie faceup with knees bent place feet on top of a stability ball. This low intensity exercise strengthens your backside and abdominal muscles by stretching out your legs and extending your torso.

Target the core to help keep the body balanced and in line. The hamstring bridge with stability ball works the thighs while also stretching the lower back. Incorporating a stability ball to the glute bridge brings the exercise to a more advanced level. Let s explore these variations.

Bent knee straight leg chair bridge. For this one you ll need a bench a stability ball or a box to prop your heels on. Performing the elevated bridge. Begin lying on the floor with your heels propped up on a bench or box.

Even without weight the pause and pulse of this move will have you. The exercises requires pushing against a surface with the feet while elevating the back. Side lying db shoulder external rotation 1 2 12 4 2 2 12 reps each side 3. If done correctly it also activates the pelvic floor muscles in the process.

Stability ball bridge progressions for glute activation and strength and core stabilization using external loads placed upon on the anterior hips. Dynamic movement sets reps tempo rest notes 1. And if you want an even bigger challenge try holding for 5 seconds after your glutes are off the floor. Ball prone reach roll and lift i s 1 2 12 2 sec hold end rom integrate.

Stability ball bridge 1 212 4 2 2. Bridge with ball elevated bridge place your heels hip width apart on top of a stability ball. Ball prone cobra 1 2 12 4 2 2 4. Press through your heels and lift your hips to a bridge position.

Brace your abs to keep the ball still as you press through your heels and elevate your hips by.