Exercise Ball Bridging
with Hands on Trunk
Starting Position
- For this ball exercise start by lying on the floor with your heels on the ball.
- Hands lay over your trunk.
- Tighten your abdominal muscles using the abdominal hollowing technique.
- Slowly raise your hips until your body is straight from heels to shoulders.
- Hamstrings, glutes, back extensors
- 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, thus increasing the size of your base of support.
- Try performing this ball exercise with your arms pointing straight up to the ceiling
- Try Single Leg Bridge
- Try bridging with your knees bent.
This exercise is a progression of the bridging exercise with arms out to the side. Simply bringing your hands over your trunk narrows your base of support, making this more difficult.
If you're not quite ready for this move you can add a little more difficulty to your bridging with arms out to the side exercise by doing the above exercise but with a little less air in your ball.
If you want to make the above exercise more difficult try adding more air to your ball. The point of contact your ball makes with the floor is smaller creating a less stable surface.
Repeat this ball
exercise 3
times, hold each for 10 seconds.
Repeat
this ball
exercise 5 times, hold each for 10 seconds.
Repeat this ball
exercise 3
times, hold each for 30 seconds.Return to the top of Exercise Ball Bridging Hands on Trunk
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