This exercise is intended to add proprioceptive challenges to the bridge in neutral spine. This exercise also incorporates coordination for the knees hips and low spine.
To do this exercise you will need a mat and a large exercise ball. Start by lying on your back with your feet on the exercise ball. Your knees will be bent with a ninety-degree angle at the knee joint. Inhale to prepare and then as you exhale straighten the legs and lift the pelvis into the air. Inhale as you fold at your hips and your knees to allow the pelvis to descend to the floor, and then repeat again. Exhale as you straighten your legs and lift your pelvis into the air, and inhale as you release your tailbone to the ground again. Repeat 8-10 times
Things to think about
This bridging exercise is in neutral spine. It is helpful to think about the hinging at the hips and the knees. Imagine that your muscles and fascial connections are slings that are moving the pelvis.
As you straighten your legs be sure to reach your heels away from you. This will allow the hamstrings and lower abdominals to work more efficiently.