Core Strength For Dummies® by LaReine Chabut

Author:LaReine Chabut
Language: eng
Format: epub
Publisher: John Wiley & Sons, Ltd.
Published: 2010-03-09T16:00:00+00:00

3. Slowly lower your hips to starting position.

Complete 10 to 15 repetitions.

While doing this exercise, remember to:

Rest the back of your head on the ball during this exercise.

Keep your lower body tight and pressed up during this exercise.

Bridge lift with calves on ball — straight legs

The bridge lift works your entire core area. Because you have to use your lower legs to control the movement of the ball, this exercise may also challenge your calf muscles.

To do this exercise, follow these steps:

1. Lie on the floor with your feet on top of the ball (see Figure 9-3a).

Place your arms on the floor alongside your body for support. Be sure to keep your knees slightly bent to keep tension on the muscles and not the ligaments of the knee.

2. Exhale as you raise your hips and pelvis toward the ceiling, pressing down into the ball with your feet to maintain your balance, keeping knees very slightly bent (see Figure 9-3b).

3. Inhale as you slowly lower your hips back toward the floor.

Complete ten repetitions.

To maximize results with this exercise, you should:

Keep your feet relaxed when they’re resting on the ball.

Keep your toes pointing straight up toward the ceiling and not out to the side.

Lift your hips straight up toward the ceiling and keep a straight back.

Keep your chin tucked into your chest — don’t lift your chin.

Figure 9-3: Bridge lift with calves on ball.

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