How to Do a Physio Ball Bridging Exercise to Strengthen Core Muscles

Physio balls, otherwise known as Swiss balls or exercise balls, can add to your fitness routine or be used in physical therapy. The instable and flexible balls require your body's core muscles to engage in order to balance your body. The physio ball bridging exercise will not only work your body's core, it will also work the oblique muscles, helping to build strength in your stomach and back.

Instructions

Difficulty: Easy

Things You’ll Need:

• Physio ball
• Exercise mat or yoga mat

1. Sit in the center of your exercise mat or yoga mat with your legs extended in front of you and the physio ball behind you. Reach back and hold the ball with your hands as you lean back, lift with your feet and roll your mid-back onto the ball. If it is more comfortable for you, you can begin by sitting on the ball and slowly rolling down.
2. Position the ball so that is placed comfortably along your spine, centered between your pelvis and your shoulder blades. You can either relax your arms to your sides, gently holding onto the ball, or if necessary, extend your palms to the floor for extra stability.
3. Keep your feet about shoulder width apart and the soles of your feet pressed firmly into the floor. Breath deeply, and on the exhale, push your feet into the floor and lift your hips as far as is comfortable. Hold the lift for 15 to 30 seconds before relaxing at repeating three to five times.
4. Deepen the physio ball bridging exercise when you gain strength and stability by rolling the ball a little further up your back and performing the lift with just your shoulders resting on the ball.