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.Copyright CORE Conditioning 2010