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Supine Bridge - Fitball

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Supine Bridge Exercise Ball

                                                                                                                               
P
rimary Movers:

Abdominals, Lower Back
Stabiliser Muscles:
Hamstrings, Tranverse Abdominals, Glutes
Level of Difficulty:  (2/10) 

scale 2 

Frequency:
 8-10 Repetitions on each side
 

Instructions

  • Sit yourself on the ball so that your feet are directly below your knees and your back is upight. 
  • The feet and knees should be shoulder width apart 
  • Slowly walk your feet forward,as you do so lower your upper body until you body is parellel to the floor and your shoulders are resting on the ball 
  • Place your hands on your hips 
  • Hold the positions and undertaken lateral thoracic beathing 
  • Hold for the required number of breaths and the return to the seated position 

Teaching Points

  • Keep your legs at 90° angle and feet under knees

  • Keep the ball as still as possible.
  • Keep the TVA and pelvic muscles engaged throughout