A heel bridge is a position in which you lie on your back, bend your knees, press your heels into a surface and lift your hips toward the sky. This bridge position, which is often used during yoga as a beginning inversion pose, strengthens the lower body. You can vary this heel bridge during lower body strength training, with or without an exercise stability ball. You can also use it to strengthen your abdominal muscles.
Heel Bridge
You can add dumbbells to increase the intensity of your heel bridge exercise. While you lie on your back, hold a dumbbell in each hand and rest your hands on your hips. Bend your knees to place your heels into the floor. Exhale and lift your hips and weights toward the ceiling, contracting your backside. Inhale as your lower your hips and weights to start position. Repeat for 10 to 12 repetitions and two or three sets.
Single Leg
A glute bridge can be varied by performing the exercise with only one heel remaining in contact with the floor. Lie on your back, bend your right knee and place your right foot on the floor. Bend your left knee and hold onto the back of your left leg with both hands as you bring your left knee in to your chest and your foot off the floor. Exhale as you press into your right heel to lift your hips toward the ceiling. Inhale as you lower your hips to start position. To increase the intensity, straighten your left leg toward the ceiling as you perform the bridge. Aim to complete 10 to 12 repetitions and two or three sets on each leg.
Stability Ball
You can add a stability ball to a heel bridge by lying on your back and placing your heels onto the ball. Perform the bridge by lifting your hips toward the ceiling. Your lower back also lifts off the floor, but your upper back and shoulders remain in contact with the ground. For variety, straighten your right leg and place your right heel onto the top of the ball and straighten your left leg toward the ceiling. Place your arms alongside of your body. Lift your hips and lower back toward the ceiling. Keep your spine straight and your upper back in contact with the floor. Exhale and bend your right knee pulling the ball toward your body. Inhale and straighten your right leg rolling the ball away from your body. Keep your hips elevated as you complete 12 to 15 repetitions and two or three sets on each leg.
Reverse Crunch
A reverse crunch strengthens your abdominal muscles. You can perform this exercise using a stability ball. The reverse crunch begins with you lying on your back with your heels on top of the ball. Place your arms at your sides to stabilize your body. Press your heels into the ball and lift your hips. As you exhale, pull both knees into your chest to contract your stomach. This movement will roll the ball toward your body. As you inhale, straighten both legs to release the contraction. Repeat the movement 10 to 12 times for one set. Do two or three sets.
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