Transverse Abdominis Strengthening in Alternating Single-Leg Bridge on Swiss Ball

Description

You are lying on your back, legs straight, calves on a Swiss Ball, and arms crossed on your chest. You will exhale and draw in your abdomen to contract the transverse abdominis muscle, then lift your pelvis until your trunk and thighs are aligned. In this position, you will lift one straight leg before putting it down and doing the same action with the opposite leg. After a few repetitions, you return to the starting position.

Settings

Equipment

SwissBall

Positions

Bridge

Muscle groups

Lumbar flexorsHip extensors