Exercise Ball Bridge

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The exercise ball bridge is a challenging workout that primarily targets the abs and back.

By placing the feet on the exercise ball and lifting the hips, the abs are engaged to stabilize the body.

The exercise ball adds an unstable surface, intensifying the workout for the abs and back muscles.

While the exercise ball bridge also activates other muscles, its main focus is on the abs and back.

Place an exercise ball on the floor and lie on your back with your feet flat on the ball, hip-width apart.
Extend your arms alongside your body, palms facing down.
Engage your core muscles by gently pulling your belly button towards your spine.
Press your feet into the ball and lift your hips off the ground, forming a straight line from your knees to your shoulders.
Hold this position for a moment, squeezing your glutes and keeping your core engaged.
Lower your hips back down to the starting position, maintaining control and keeping your core muscles engaged.
Repeat the movement for the desired number of repetitions.

Engage your core by imagining a string pulling your belly button towards your spine. This will activate your abs and help stabilize your body on the exercise ball.
Focus on squeezing your glutes as you lift your hips off the ground, creating a straight line from your knees to your shoulders. This will not only target your back muscles but also help improve your overall posture.
Keep your feet hip-width apart and firmly planted on the ground, providing a solid base of support. This will ensure stability and prevent any unnecessary movement during the exercise.
As you bridge up, avoid pushing your hips too high, as this can strain your lower back. Instead, aim for a controlled movement, maintaining a straight line from your knees to your shoulders.
For an added challenge, try lifting one leg off the ground while maintaining the bridge position. This will further engage your core and back muscles, enhancing the overall effectiveness of the exercise.