Single-Leg Bridge on Swiss Ball With Transverse Abdominis Contraction & Upper Body Lock

Description

You are lying on your back on a Swiss ball with knees bent and holding a Pilates ring or a ball in your hands. You will elevate your pelvis until your trunk and thighs are aligned, then you will exhale and pull in your abdomen to contract the transverse abdominal muscle and squeeze the ring to lock your upper body. In this position, and while maintaining the pressure on the ring, you will bend one hip to lift the leg off the ground. Hold the position, then release and return to the starting position.

Settings

Equipment

Pilates RingSwissBall

Positions

Bridge

Muscle groups

Lumbar flexorsLumbar extensors

Difficulty

Moderate

Movement

FlexionExtension

Contraction mode

Isometric