Sunday, September 23, 2012

Day 85- Bridge on Ball Single Bent Leg Lifts

This exercise adds challenge to the bridge.  This will help the body keep the pelvis stabile in single leg movement
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.  Exhale as you rock your pelvis towards your tailbone and begin lifting your pelvis into the air vertebra by vertebra.  At the top inhale to prepare and then exhale as you draw one knee towards your chest.  Inhale as you replace the leg back on the ball and exhale as you draw the other knee towards your chest.  Repeat 6-8 times and then place both feet back on the ball and exhale as you release your spine to the floor, vertebra by vertebra.
Things to think about
This exercise is quite challenging for the hamstrings.  If they cramp while you are lifting your leg immediately put the pelvis on the ground and reach the cramping heel to the ceiling. 
The pelvic floor and low abs are important to this exercise and will keep the spine safe as you challenge the strength in the hamstrings.

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