How To Do Single Leg Bridge & Leg Circles With A Bosu Ball Video

Leg bridge and leg circles on a bosu ball are an advanced exercise that will work the glutes and inner thighs. Learn how to do leg bridge and leg circles with a bosu ball from a certified personal fitness trainer in this exercise video.

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Feet on bosu ball
Lift hips
Keep abs tight
Slow controlled movement

About this Author

Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

Hi. I'm going to show you how to use the stability ball doing a single leg stretch Pilates move with an overhead extension with your arms. So we're going to work through your shoulders and down into the rectus abdominis, which is the centerline of our stomach, or even going deep into the transversus abdominis, which is the deepest muscle in out stomachs. So set up, initial set up. Lay down on your back, take the ball in front of you and we're going to bring the knee right underneath the ball. Keep the shoulders stable, relax and down your spine, try not to choke your neck. So let go of any tension in your neck. This is your first version. Inhale to exhale. The knees coming underneath the ball as you're pushing in and out. Think about long lean muscles, you're trying to stretch through the toes as you pull in and out. Adding on to the pullover, the arms are coming out and switch. You're stabilizing the upper body. Try not to let your shoulders drop down and then your head drop down an additional forward when doing this movement. Keep your body up into a strong C curve. Its inhale, exhale, inhale, exhale. So you've got a lot of work in your shoulders, a lot of work in your abs, and you're even getting a little bit of work into your lower body, breathing one motion in, one motion out. You can change this, by doing two pulses, in, in, and out, out, or you can speed them up, inhale to exhale, so you really want to focus on breathing deep into the muscles. The most effective way is a slow and controlled movement. If this hurt your neck, take the ball to the side and just continue your single leg movement by keeping the hands behind the back of the head. Come up, take a little break, and repeating this two or three times, and you want to try to do between 10 and 12 repetitions. Just take your time going through the motion and don't rush the rhythm. And that is how you do your single leg stretch with your overhead shoulder press.

How to Do Single Leg Bridge & Leg Circles With a Bosu Ball Video

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