Bridging on the Ball
with Knees Bent
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
- Engage your abdominal muscles while maintaining your neutral position
- Push down with your feet and lift your hips up toward the ceiling so that your torso forms a straight line from your shoulders to your knees.
- knees remain bent so feet are flat on the top of the exercise ball.
- Glutes, hamstrings, back extensors
- Master Bridging with legs straight prior to attempting this one.
- Some people complain of cramping in their hamstrings when learning this exercise.
- if this happens, rest, stretch out your hamstrings and try again.
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
Hold
this position for
10 seconds, repeat 5 times.
Hold
this position for
10 seconds, repeat 10 times.
Hold
this position for
30seconds, repeat 5
times.Return to the top of Bridging on the Ball
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