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How To Do Bridge On the Exercise Ball

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Updated October 27, 2009

exercise ball exercise

Bridge on the Exercise Ball

Photo: Caroline Woodham / Getty Images
This exercise ball exercise is a great one for working the hamstrings, finding the connection between the sit bones and the heels, and for using the abdominals to keep you stable.

If you haven't done bridge before or you don't have an exercise ball, please start with pelvic curl on the mat.

Difficulty: Average
Time Required: 2 min.

Here's How:

  1. Lie on your back with your knees bent, feet flat on the floor. Make sure that your toes, ankles and knees are in straight lines and parallel to each other. Your arms are along your sides. You are in neutral spine, with the natural 3 curves of the spine present.

    Take a few moments to breathe deeply, allowing your shoulders to relax away from your ears. Tune into a sense of lengthening your spine with your breath.

  2. Place your feet near the top of your exercise ball, flat. Your legs are in parallel position with just a few inches between the feet.

    Inhale.

  3. Exhale:
    Draw your abdominals in and allow your back lengthen along the floor. Continue that action into a tilt of the pelvis as you press through your feet to bring your tailbone off the mat. Press up just to your shoulders, not onto your neck. Don't let the exercise ball move!

    Your body will be in a long line from your knees to your ears.

    As you press up, allow some pressure along the backs of your arms to help you. This will help lengthen your neck and open your chest. Be sure that your feet remain flat on the ball and your legs stay in parallel. Use your abdominals to help you stabilize.

    Hold 2 to 4 breaths.

  4. Exhale:
    Roll your spine down onto the floor thinking length the whole way down. Release to neutral spine.

    As you work for a long spine, it helps to think of sending your sit bones toward your heels as you come down. You will need to allow a deep crease between the pelvis and thigh. Again, don't let the ball move. Keep your good form with your legs parallel and space between the shoulders and ears.

  5. Repeat the exercise 3 to 6 times.

Tips:

  1. Counter this exercise with pike on the exercise ball.

What You Need

  • An Exercise Ball
Related Video
Pilates Bridge Ball Exercise

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