Floor Bridge On Stability Ball

Begin lying on the floor with your heels propped up on a bench or box.

Floor bridge on stability ball.

How to do a bridge exercise with an exercise ball. Ball prone cobra 1 2 12 4 2 2 4. Bridge with ball elevated bridge place your heels hip width apart on top of a stability ball. Side lying db shoulder external rotation 1 2 12 4 2 2 12 reps each side 3.

Performing the elevated bridge. For this one you ll need a bench a stability ball or a box to prop your heels on. And if you want an even bigger challenge try holding for 5 seconds after your glutes are off the floor. Know the basics of working out on an exercise ball before.

Ball prone reach roll and lift i s 1 2 12 2 sec hold end rom integrate. Dynamic movement sets reps tempo rest notes 1. The exercises requires pushing against a surface with the feet while elevating the back. 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.

If done correctly it also activates the pelvic floor muscles in the process. Incorporating a stability ball to the glute bridge brings the exercise to a more advanced level. Stability ball bridge progressions for glute activation and strength and core stabilization using external loads placed upon on the anterior hips. Bent knee straight leg chair bridge.

Let s explore these variations. The hamstring bridge with stability ball works the thighs while also stretching the lower back. Target the core to help keep the body balanced and in line. Even without weight the pause and pulse of this move will have you.

Brace your abs to keep the ball still as you press through your heels and elevate your hips by. 1prone iso abs plank on. Stability ball bridge 1 212 4 2 2. Lie faceup with knees bent place feet on top of a stability ball.

Press through your heels and lift your hips to a bridge position.