Exercise: Bridges with Stability Ball
Set Up: Lie on your back with knees bent, with left foot flat on the mat, and stability ball under the right foot. Arms resting by your sides. Neutral pelvis.
Execution: Inhale to prep. Exhale to lift pelvis off the mat into bridge position while pressing left foot firmly into the mat and right foot firmly into the stability ball. Hold bridge for one breath, then lower with control maintaining a neutral pelvis. Repeat 5-10 times on this side and then switch to the other leg.
Focus: Keep pelvis completely level throughout the entire exercise. Be sure to not overuse or arch the lower back. Ribs should be flush with abdomen and the knees should be reaching over the toes.
Importance: Key muscles targeted in this exercise are the glutes and hamstrings! Pelvic and core stability are also challenged due to the stability ball. If you feel only your hamstrings engaging as you bridge, move heels closer to sits bones. This should help the glutes turn on.
Modifications: If you find adding the stability ball too challenging, don’t continue using it with faulty form. Try marching slowly in a bridge position- hold the right leg up for 5 counts, then slowly transfer to left leg lifting for five counts. Keep alternating legs being sure the pelvis stays level and glutes and hamstrings are engaged. If you find you pelvis dropping on one side as you do this, then do fewer repetitions to start.