NAME OF EXERCISE: stability ball bridge
DIFFICULTY LEVEL: intermediate
EQUIPMENT: stability ball and an exercise mat.
BENEFIT: This exercise works the abdominal muscle groups, back (erectorspinae), buttocks (glutes) and the backof the thighs (hamstrings). It also helps to build core stability.
PROGRESSION: Start off doing oneset of 8-12 reps. Once you learn the form of the exercise gradually increaseto an additional set of 10-15 repetitions.
DESCRIPTION OF THE MOVEMENT:
• Lie face up on an exercise mat and rest your feet on top of the ball.
• Contract your abs and bring yourarms out to your sides, palm sides down.
• Exhale and press your hips up so that your body forms a straight line from your shoulders to your heels. Maintain a neutral archin your back(do not hyper extend).
• Press your heels and the backs of your lower legs into the ball to help.
• Hold momentarily in this raised position.
• Inhale and lower your hips back tothe starting position.
• Continue performing this movementfor the desired number of repetitions.
WAYNE’S TIP: During this particular exercise, if you need to support your lower back you can put your hands underneath your glutes or flat on the floor underneath you. To add an additional challenge try this exercise with only oneleg on the ball.
This exercise is being demonstrated by Wayne Matus, owner of Fitness Together Freehold, a private personal training studio. For more information, call 732-431-5555 or visit www.ftfreehold.com.
