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Bridging on the Ball
with Knees Bent





bridging on the ball 1


bridging on the ball 2

Starting Position
  • This exercise ball exercise starts with you lying on your back, hips at 90 degrees and feet flat on the ball.
  • Arms are straight and out to the sides of your body
  • Find your lumbar neutral position
Action
Prime Movers
  • Glutes, hamstrings, back extensors
Physio Tips
Progression Any number of methods can be used to make this exercise more difficult. Try any one of the following:
  • Try moving your arms closer to your body.
  • Try crossing your arms over your chest.
  • Try doing this exercise ball exercise with your arms pointing straight up toward the ceiling.
  • Put more air in your ball to make it firmer
  • Place a bag weight on your stomach to add some resistance
  • Tie some resistance bands to your ankles and attach them to a door handle on the other side of the ball so you are pulling the bands as you lift your torso

This is a moderately difficult exercise ball exercise because it requires strong hamstring contraction while you maintain a stable core. The stronger your hamstrings contract, the stronger must be your stabilizing muscles to maintain stability.


1ballsHold this position for 10seconds, repeat 5 times.

2ballsHold this position for 15seconds, repeat 7 times.

3ballsHold this position for 30seconds, repeat 8 times.


1ballsBeginner 2ballsIntermediate 3balls      Expert

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