Target Your Glutes, Hamstrings, Core

🍑🎵I get my peaches doing glute bridges oh ya..🎵🍑.

The bridge on the ball is a great way to strengthen your glute muscles. But that’s not all it strengthens. The bridge is a fantastic exercise to help strengthen the core muscles, and activate your hips and hamstrings. It is a more complex exercise that requires a slower tempo to ensure correct form and muscle activation. The bridge can be an alternative exercise to the squat, making it possible to strengthen certain muscle groups without putting pressure on the knees, hips or low back.

To properly perform this exercise you will need to be on a hard, flats surface. We don’t recommend a bed or a couch.

👉 With your upper back (shoulder blade area) leaning against the ball, draw your belly button in toward your low back muscles creating an abdominal muscle tightening. At the same time you will want to activate your glutes (squeeze your bum cheeks together)

👉 Slowly raise your hips up off of the floor and try to create a straight diagonal line from your knees to your shoulders.

👉 Maintain this hold for 10-15 seconds if possible, lower your hips and repeat for a set of 10 or fatigue- whichever occurs first.

👉 Tip: if you put more weight on your heels are you will feel it target the backs of your legs and butt!

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