Exercise Ball Bridge with Hip Roll
- To start this dynamic
ball exercise, lie supine on
the floor with your heels on the ball
- Arms are
straight and out to the sides of your body
- Engage your abdominal
musculature through the
your hips up so that your body is straight from your heels to your
with your heels pointing them outward.
- Allow your
hip to rotate and rise up
- Abdominal obliques,
hips, glutes, hamstrings, back extensors
this exercise with palms up increases the work done by your rear
shoulders, arms and upper back.
- Doing this
exercise with palms down preferentially works the front of the
shoulders and chest.
- Start with small
until you get a feel for how far you can go without falling over.
your arms closer to your trunk will make this exercise more challenging
by decreasing your base of support.
- Try Single Leg Raise and Cross
Because you are supine
this ball exercise biases the muscles of your back, buttocks,
hamstrings, and calves. You will know when you reach technical failure
when your pelvis begins to sag or shake. At that point the exercise is
over and you need to take a rest prior to attempt number two. Technical
failure is the point where you can no longer maintain perfect form. If
you are shaking and sagging your stabilizing muscles are no longer
active enough to hold you steady.
Once you are able to perform the
on the ball
exercise for 30
seconds or more with perfect form you are able to introduce some
dynamic movements. Your starting position is the same, but slowly allow
your pelvis to rotate resulting in one foot lying on top of the other.
Hold it for a few seconds and let it come back. Hold that, and then try
the other side. you may want to start with only a partial turn until
you become familiar with the movement.
each position for 5
exercise slowly for 30
to the top of Bridging Hip Roll