Reverse Bridge Ball Exercise
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
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
- Place an ankle weight on your pelvis
Repeat
this exercise ball exercise for 3 sets of 6.
Repeat this exercise ball
exercise for 3 sets of 10.
Repeat this exercise ball
exercise for 3 sets of 15.
Return
to the top of Reverse Bridge on the Ball
