How do I perform a bridge on a ball?

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Lie flat on the floor with your heels on the top of the ball, arms out to your sides to provide stability. Keep your head on the floor spine in neutral alignment and engage your core.  With your heels on the ball engage your hamstrings and lift your hips off the floor until your hips, thighs, and torso makes a straight line. While keeping the core engaged and spine neutral, lower your body back to the starting position. Repeat for a set of 10

An alternate option to performing a bridge on a stability ball is to lie on your back with your feet on top of the ball.  Draw in your abdominal muscles and lift your pelvis off the floor, keeping your shoulders, hips and knees at a 90 degree angle.  Hold while contracting your glutes and lower back to the floor.

Lie on your back on a stability ball with the ball positioned so that your head and shoulders are resting on the ball. Feet are flat on the floor approximately shoulder-width apart, and toes are pointing forward. Rest the hands on your hips and let your back curve over the ball so that your butt is close to the floor (but not touching). Engage your abdominals, contract your glutes and slowly lift your pelvis until your body forms a straight line from shoulders to knees. Your knees should now be bent at a 90 degree angle. Hold the position, then slowly lower your hips back down to the starting position. Keep repeating the movement, without touching your butt to the floor, for the required number of repetitions.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.