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Exercise Ball Bridging
with Hands on Trunk





exercise ball bridging starting position



exercise ball briding hands on trunk position 2

Starting Position
  • For this ball exercise start by lying on the floor with your heels on the ball.
  • Hands lay over your trunk.
  • Tighten your abdominal muscles using the abdominal hollowing technique.
Action
  • Slowly raise your hips until your body is straight from heels to shoulders.
Prime Movers
  • Hamstrings, glutes, back extensors
Physio Tips
Progression

This exercise is a progression of the bridging exercise with arms out to the side. Simply bringing your hands over your trunk narrows your base of support, making this more difficult.

If you're not quite ready for this move you can add a little more difficulty to your bridging with arms out to the side exercise by doing the above exercise but with a little less air in your ball.

If you want to make the above exercise more difficult try adding more air to your ball. The point of contact your ball makes with the floor is smaller creating a less stable surface.

1ballsRepeat this ball exercise 3 times, hold each for 10 seconds.

2ballsRepeat this ball exercise 5 times, hold each for 10 seconds.

3ballsRepeat this ball exercise 3 times, hold each for 30 seconds.


1ballsBeginner 2ballsIntermediate 3balls      Expert

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