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Reverse Bridge Twist
with a Leg Raise


Illustration of Reverse Bridge Twist with a Leg Raise

Starting Position
  • Lie down on your stability ball (How to lie on your ball)
  • Put your hands together and raise your arms straight up to the ceiling as in the picture below.
  • Put your feet hip width apart or even closer.
  • Head neck and hips should form a straight line from your head to your knees.
  • Engage your abdominal muscles through the technique of abdominal hollowing.
  • Lift one foot and extend the leg so that it is straight.
Action
  • Rotate your upper trunk to one side.
Prime Movers
  • Shoulders, abdominal obliques
Physio Tips
  • Your pelvis should remain level.
  • Put a piece of dowel or a golf club across your hips and notice it shouldn't move.
  • Start with short magnitude twists so that you always feel in control.
Progression
  • Try this ball exercise with a dumbbell in your hands.
  • Try adding more air to your exercise ball to make it less stable.


reverse bridge twist with leg raise start






1ballsRepeat this ball exercise 6 times.

2balls
Repeat this ball exercise 10 times.

3balls
Repeat this ball exercise 15 times.




1ballsBeginner 2ballsIntermediate 3balls     Expert

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