Stability balls make good balance-training tools because of their inherent instability. The inflated plastic sphere's tendency to roll in any direction at the drop of a hat forces your core muscles to engage constantly to keep it from rolling out from underneath you. Once you've mastered regular glute bridges -- which help counteract the chronic hip-flexor tightness and gluteus muscle laxity many sedentary people suffer from -- you're ready to do bridges on the ball.
Basic Glute Bridge
The basic version of the stability ball bridge works all three of your gluteus muscles: gluteus minimus, gluteus medius and gluteus maximus. Since you're using the stability ball, your other core muscles -- including your erector spinae, rectus abdominis, obliques and transverse abdominis -- all activate to keep you steady and stable against the ball's tendency to roll. Maintaining an abdominal contraction throughout the exercise is also key for keeping your spine in proper neutral position.
To do a glute bridge, lie face up on the floor. Place your heels on top of the ball, hip-width apart. Place your arms out to your sides to stabilize your body as you squeeze your glutes, lifting your hips into line between your shoulders and heels. Hold for a slow count of five, then slowly lower back to the starting position.
Hamstring Curl
The hamstring curl or heel dig is an advanced version of the stability ball glute bridge. It forces your core muscles to stabilize not just against the ball's instability but the movement of your hamstrings, too. Lie face up, heels on the ball as described for glute bridges. Lift into the bridge position. Once you're stable, squeeze your hamstrings and dig your heels into the ball to slowly roll it toward you. Focus on keeping your spine as straight as possible while you do this, although you may flex slightly at the hips. Hold for a slow count of five, breathing normally, then extend your legs again. Repeat the heel dig without lowering back to the floor until you've completed a full set.
Modifications
Once you can complete a full set of eight to 12 repetitions for either of the exercises described, try more difficult modifications. Your options include holding the end position longer, bringing your arms in closer to your sides, lifting one leg slightly off the ball in the end position for the glute bridge or heel dig, or keeping that leg off the ball throughout the entire motion. The same modifications apply to both exercises. Pay close attention to maintaining proper form as you introduce the difficult variations.
Member Comments