What do lifting a heavy barbell, returning a tennis serve, jogging on the treadmill and bending down to pick up your kid all have in common? They all use your core muscles. The muscles in your core help stabilize your spine and transfer power in your body's movements, according to physical therapist Jason Brumitt in the "National Strength and Conditioning Association Performance Training Journal." To keep your core muscles strong and your body pain-free and performing your best, try back bridge exercises.
Standard Back Bridge
To begin to strengthen your core with back bridges it makes sense to first learn the most basic form. The standard back bridge targets your glutes and abs and forces them to work together to stabilize your body, according to the Mayo Clinic. Begin from a position on your back with your knees bent and feet flat on the floor. Tighten your abs and then lift your hips off the ground--bridging your upper body between your feet and shoulders. The Mayo Clinic writes that your hips, shoulders and knees should all align. Hold the bridged position for three deep breaths and then lower yourself back to the floor. Perform 10 reps.
Stability Ball Back Bridge
Once you develop the proper technique and build enough strength that the regular back bridge no longer provides enough of a challenge, you need to get on the ball--the stability ball. The stability ball's unstable surface provides an additional challenge to keep building your core strength. Brumitt includes stability ball back bridges in his article on stabilizing the back through core exercises. From a position on your back put your feet on the stability ball with your knees at about a 90-degree angle. Dig your heels into the stability ball and lift your hips into the air until your knees, hips and shoulders come into alignment. Hold this position for five to 10 seconds before lowering back to the ground. Repeat 10 times.
Stability Ball Back Bridge With Hamstring Curl
If you want to take back bridges one step further, try adding in the hamstring curl to the stability ball back bridge. This exercise still works your core muscles while also strengthening your hamstrings, according to the American Council on Exercise. Lay on your back with your feet on top of the stability ball and your legs straight. Tighten your abs and lift your hips up until you are in a bridged position. From the straight legged position, pull your feet toward your butt. This curls the stability ball toward you and lifts your hips higher until you are in the same position as the stability back bridge, described previously. Slowly roll the ball back and extend your legs before repeating the curling motion.
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