How to Do a Stability Ball Bridge Balance

Working the core muscles of the body, including the abdomen, hips, pelvis and lower back is a given with almost every stability ball exercise. The stability ball was originally used in physical therapy and has now become part of mainstream exercise. This big inflatable ball allows you to work many muscle groups at one time as your body tries to maintain balance on the ball. The stability ball bridge balance is a challenging exercise that works the core muscles, the hamstrings and your glute muscles. These steps will help you to perfect your form.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Stability ball

1. Sit comfortably on the ball. Gradually walk your feet forward until the ball is positioned at the top of your spine. Balance your weight from the nape of your neck to your shoulders. Your knees should be bent at a 90-degree angle with thighs parallel to the floor. This is your basic bridge position.

2. Stretch your arms out to the sides to assist with your balance. Your head should be facing the ceiling. Make sure that you maintain a straight back during the stability ball bridge balance. Focus on keeping your body in alignment despite your lower back, butt and hips being suspended off the bottom of the ball.

3. Tighten those core muscles as you lift your hips to alignment with the rest of your body. Lift one foot a few inches off the floor and hold this raised position for a count between 10 to 30. Remember to keep your hips lifted and straight.

4. Try to perform three sets for each foot. This is a difficult exercise that will challenge you in many muscles groups. Don't perform this exercise to the point of pain.

Tips & Warnings

• Stability balls are individually sized based on the height of the user. Make sure that you purchase the correct size. You should be able to sit comfortably on the ball with your feet flat on the floor and knees bent at a 90-degree angle. Warmed-up muscles respond much better to any exercise. Make sure that you stretch completely before performing any exercise and perform some light cardio such as jogging in place for five to 10 minutes. Don't forget to cool down. This helps your body adjust from being in a state of exercise to a state of rest.

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