Google+

Reverse Bridge Ball Exercise



Illustration of the Reverse Bridge on the Exercise Ball

Starting Position
  • Sit on your ball and walk yourself out to the supine position (How to lie on an exercise ball)
  • Put your hands behind your head, across your chest or at your sides as pictured below.
  • Keep your feet hip width apart or closer.
  • Head neck and hips should form a straight line from your head to your knees.
Action
  • Set your abdominal muscles and lower your butt to the floor.
  • Push through your heels and use your glutes to push your hip back up to the horizontal position.
Prime Movers
  • Glutes, quadriceps
Physio Tips
  • To avoid back injury be sure to strongly set your abdominals.
  • If you find this too difficult try Floor Bridging first.
  • If you feel discomfort in your back check that you are maintaining neutral lumbar posture and that your abdominals are set strongly in this position. If pain persists, stop and consult a physical therapist.
Progression


exercise ball reverse bridge

exercise ball reverse bridge position



1ballsRepeat this exercise ball exercise for 3 sets of 6.

2balls
Repeat this exercise ball exercise for 3 sets of 10.

3balls
Repeat this exercise ball exercise for 3 sets of 15.




1ballsBeginner 2ballsIntermediate 3balls     Expert

        Return to the top of Reverse Bridge on the Ball