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.
Repeat this ball exercise 6
times.
Repeat this ball exercise 10
times.
Repeat this ball exercise 15
times.
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