This aim of this exercise is to increase spinal and CORE stabilization as well as strengthen the lower body.   While performing this exercise it is important to remember to keep your CORE engaged throughout the whole exercise in order to decrease the strain placed on the lower back musculature.  Placing your feet on the ball during this exercise creates increased instability, which requires more core activation in order to keep proper form.

The ball bridge should be performed as follows:

1.  Lay on your back with legs straight, heels on the ball, and palms flat on the floor

2.  Perform the pelvic tilt (see pelvic tilt exercise description)

3.  Keeping the core engaged use the legs and core strength to raise your body up in the air until the body is in a straight line\

4.  Hold for 3-5 seconds, lower the body back down to the floor, release the pelvic tilt, and repeat.

NOTE: to increase the difficulty of this exercise, take your palms off of the floor and cross your arms in front of your chest.

In any CORE exercise the most important thing to focus on is ensuring your are properly engaging and isolating the targeted abdominal muscles without allowing any surrounding muscles to provide assistance in the required movements. This is one of the most common mistakes that occur while performing abdominal exercises for one of many reasons: the person does not know how to properly isolate the abdominal muscles (the pelvic tilt), weakness in the abdominal musculature; therefore, the person is not able to hold the abdominal contraction throughout the course of the exercise, allowing the surrounding muscles to provide assistance in finishing the last couple repetitions. Improper isolation of the abdominal muscles, or lack of, during a CORE exercise can lead to increased strain on the surrounding tissues, most commonly the muscles of the low back (quadratus lumborum and erector spine.) If pain is felt during any CORE exercise that means that the abdominal muscles are not being effectively isolated and the exercise should be stopped.

An exercise to help teach proper isolation of the abdominal muscles while adding dynamic movement of the limbs is the dead bug. This exercise starts by lying supine (on your back) on a mat with your feet flat on the floor and knees bent. Before beginning this exercise you must ensure that you are comfortable with proper execution of the pelvic tilt (see article titled “The Pelvic Tilt”), as it is the main component of this and every other CORE exercise. Once you are lying supine with knees bent and feet flat on the floor, perform a pelvic tilt so that your low back is lying flat against the mat and transverse abdominis (TA) muscle is properly engaged. Next, raise your feet up off the floor while keeping your knees bent at 90 degrees; therefore, you should be in a position with a 90 degree angle between your hips and your thighs (quadriceps) and 90 degree angle in your knees with toes pointing to the ceiling. Due to the basic anatomy of the body, naturally when you raise your feet up off of the floor your low back will want to curve and raise up off the floor; however, this is where strength in your TA muscle is important to maintain a contraction and keep your back lying flat on the floor.

Once you have your knees up and TA muscle activated, straighten the left leg and lower it towards the floor while keeping the right leg bent at 90 degrees. Follow that movement with straightening the right leg and bring the left leg back into the 90 degree bent position. Continue to alternate lowering each leg to the ground for a total of 10 reps; however, if you begin to feel your low back lift off of the floor discontinue the exercise, rest, and try again.

Once this exercise becomes to easy the addition of opposing dynamic arm movements allows for increased difficulty. Begin with arms straight up overhead and while lowering the left leg to the floor also lower the right arm to the floor, keeping the right leg and left arm still. Continue the exercise by bringing the left leg and right arm back to their starting position, then lowering the right leg and left arm to the floor. Perform this for a total of 10-15 reps depending on TA strength and ability to keep your low back flat on the floor.
Remember to perform each repetition at a slow comfortable pace to ensure proper isolation of the abdominal muscles and to avoid unnecessary irritation of the surrounding musculature.

What Is A Pelvic Tilt?

Learning how to properly engage your abdominal muscles (CORE) in order to avoid low back pain or strain when performing abdominal strengthening exercises. What Muscles Are Involved in a Pelvic Tilt? Your transverse abdominis muscle (TA) are located deep in your lower abdominals and are the main muscles recruited while performing a pelvic tilt. To properly locate these muscles you need to find the bony prominence known as your anterior superior iliac spine (ASIS). This bone is found by laying supine (on your back) and feeling approximately 5cm below your belly button then to the left or the right approximately 5-6cm. Once found, place your fingers directly on the inside border of the ASIS and apply minor pressure and force yourself to cough. The muscle you feel jump up during this action is your transverse abdominis muscle. Once you are aware of the muscle you will need to recruit it will be easier to understand the technique behind pelvic tilt.

The purpose behind strengthening your TA muscle is to a avoid low back strain while performing exercises, heavy lifting, or doing day to day activities. When CORE muscles are weak and untrained the low back musculature has to work harder instead of working as a team with the CORE muscles to share the load. This causes unhealthy muscle imbalances and pelvic rotations changing natural body mechanics and posture, resulting in injury.

How Do I Do a Pelvic Tilt? To properly perform a pelvic tilt you begin with laying supine on the floor with knees bent and heels flat on the ground. Everyone has a natural lordotic curve in their lower back which prevents your back from touching the ground when laying down; however, the goal of the pelvic tilt is to eliminate that curve by engaging your TA muscle to press your back flat against the ground. You begin the tilt by recruiting your TA muscle and pretending you have a string running from your belly button through to your spine. Imagine someone is pulling on the string causing your back to be pulled flat against the floor and pelvis to rotate backwards and down. It will sometimes help to keep your fingers on the inside border of your ASIS and apply pressure to the TA muscle to ensure you are contracting the correct muscle to perform the movement.

Once you have learned to get your back flat against the floor hold the contraction for approximately five seconds and release, which will cause your pelvis to rotate forwards and bring back the lordotic curve in your back. Repeat the motion of contract and release continuously for approximately ten repetitions, increasing the numbers as you become stronger and more comfortable with the exercise.

Learning to properly perform a pelvic tilt will help you get the most out of any abdominal exercise because you will be able to properly isolate and use your abdominal muscles instead of cheating and letting other muscles provide assistance.
Copyright CORE Conditioning 2008