Floor Bridge On Stability Ball

Performing the elevated bridge.

Floor bridge on stability ball.

Side lying db shoulder external rotation 1 2 12 4 2 2 12 reps each side 3. Brace your abs to keep the ball still as you press through your heels and elevate your hips by. If done correctly it also activates the pelvic floor muscles in the process. Begin lying on the floor with your heels propped up on a bench or box.

This bridge variation is excellent for upping the intensity of the regular bridge by adding some elevation. Ball prone cobra 1 2 12 4 2 2 4. For this one you ll need a bench a stability ball or a box to prop your heels on. The bridge is a great exercise for the glutes.

Bridge with ball elevated bridge place your heels hip width apart on top of a stability ball. Stability ball bridge progressions for glute activation and strength and core stabilization using external loads placed upon on the anterior hips. Let s explore these variations. The exercises requires pushing against a surface with the feet while elevating the back.

This low intensity exercise strengthens your backside and abdominal muscles by stretching out your legs and extending your torso. Bent knee straight leg chair bridge. Press through your heels and lift your hips to a bridge position. 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. 1prone iso abs plank on. 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. The hamstring bridge with stability ball works the thighs while also stretching the lower back.

Know the basics of working out on an exercise ball before. Even without weight the pause and pulse of this move will have you. Stability ball bridge 1 212 4 2 2. Incorporating a stability ball to the glute bridge brings the exercise to a more advanced level.

Lie faceup with knees bent place feet on top of a stability ball.