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How to Perform the
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| Fitball Bridge: |
A high quality Lower Back Strengthening Exercise that will help improve the long-term Health of your spine by improving the strength and control of the surrounding muscles.
The key to performing this exercise to perfection is to maintaining GREAT posture. By holding the Deep Core Abdominals firm and strong you will ensure this movement is done correctly everytime.
Starting Position:
Start
by sitting on the fitball and walk your feet out slowly until your
upper back is only on the ball and your hips are free.- Keep your head in line with your straight spine and have your feet at a comfortable position - Just wider than shoulder width to start.
- Ensure
the hips and shoulders are in a V like shape.
First Repetition:
Gently
lift your hips while clenching your
Glutes (butt muscles) so that your shoulders, hips and knees draw level.- Hold the position for a couple of seconds and lower with a controlled movement.
- Do 10-15 Reps
Advancements:
- To increase the difficulty you can bring your feet closer together or attempt the next exercise the Floor Bridge.
This Lower back strengthening exercise is one that can be repeated every couple of days.
On top of these simple exercises you should check out Pilates as it is an amazing Lower Back and Abdominal strengthener and will add great depth to any routine.
Next Page: Fitball Floor Bridge
Return from Fitball Bridge to Diagonal Raises
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Return from Fitball Bridge to Diagonal Raises
Return to Every Exercise
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