Bridge-It!

When was the last time you bridge-it? Check out the variety of effective Bridge options utilizing a Swiss Ball to strengthen and sculpt your hams, glutes, calves, low-back and core too! Try one or more of these bridge options and spice up your workout!

Bridge (legs long) -Lay on a mat, engaged the core, extend both legs onto a Swiss ball, arms by sides. Slowly lift up hips and hold here, pressing heels into the ball. Option:  Try floating one or both arms up to the sky! 

Bridge w(alternating leg lifts)- same as above, but this time, arms by side or up in the air, trying alternating lifting up one leg at a time. Movement is slow, controlled and deliberate.

Bridge w/Double Ham Curls - same set up as the first bridge, with legs long, core engaged, slowly draw heels in towards glutes, pause and extend legs and release back to starting.  Continue and perform as many has you can until you reach muscle fatigue.  Option:  Alternate a leg lift in-between the ham curls to increase core challenge.

Bridge w/Single Ham Curls - same as above but lift up right leg, allow leg to hoover and hold, then draw left heel in towards glute, then extended leg.  Try a few times, very challenging, but effective!  Switch sides, be careful, the other side will be a different experience!

Enjoy!

Lynn MacDonald, ACE Personal Trainer, Registered Yoga Teacher
www.rhillyoga.com
email:  lmacdonald@rhillyoga.com