Sit on the ball then walk forward to the bridge position, which is on your back with your head resting on top of the ball and hips lifted. Extend your arms out from your shoulders to assist in balance.
Keep your hips lifted and raise your left foot off the ground. Hold your balance up to 30 seconds, then return the foot to the floor.
Rectus femoris, Vastus medialis, Lateralis and intermedius, Gluteus medius and maximus, Gastrocnemius
TIP: Keep your hips even, not allowing the hip of the raised leg to sink towards the ground.
Variations for Bridge Balance
This is a good practice for people of all ability levels. Holding the ball is challenging because you won't be able to use your arms to help you find your balance.
Try touching the ball with your knee bent if it is too difficult to do it while straight.
This will strengthen your hip rotators, your glutes, and your quadriceps and enable you to balance on one leg while the other leg is moving.
A very challenging way to increase your core balance and hip strength.
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