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Exercise Ball Exercises - Bridging with Arms Crossed
| Starting
Position |
- These exercise ball exercises require you to lie supine on
the floor with your heels on the ball.
- Arms lay
over your chest.
- Lift your hips toward the
ceiling so that you are straight from your heels to your shoulders
| | Action |
- Slowly
raise your hips until your body is straight from heels to shoulders.
| | Prime Movers |
- Hamstrings,
glutes, back extensors
|
| Physio
Tips |
- As you fatigue your hips will sag. Try to prevent this.
- Avoid pushing your hips too high.
- Try
to maintain the neutral position.
- Keep
transversus abdominus active at all times to prevent injury.
- If you find this too difficult, try Bridging with arms straight out to
your sides.
|
| Progression |
- Try
performing this ball exercise with your arms pointing straight up to
the ceiling
- Try Single Leg Bridge
|
 Repeat this ball exercise 5
times, hold each for 10 seconds.
 Repeat this ball
exercise 5 times, hold each for 10 seconds.
 Repeat this ball exercise 5
times, hold each for 10 seconds.
| Beginner | Intermediate |
Expert |
b12
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