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
Action
Prime
Movers
- Glutes,
hamstrings, back extensors
Physio
Tips
Progression
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
This is a moderately difficult exercise ball exercise because it
requires strong hamstring contraction while you maintain a stable core.
The stronger your hamstrings contract, the stronger must be your
stabilizing muscles to maintain stability.

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