Transverse Strengthening in Bridge Position on Swiss Ball With Shoulder ADD

Description

You are lying on your back, knees extended, calves on a SwissBall, and a Pilates ring or ball in your hands. You will exhale and pull in your stomach to contract the transverse muscle, then you will squeeze the ring to lock the upper body and raise the pelvis until the trunk and thighs are aligned. In this position, while maintaining the pressure on the ring, you will extend your arms vertically toward the ceiling. Hold the position, then relax and return to the starting position.

Settings

Equipment

SwissBallPilates Ring

Positions

Bridge

Muscle groups

Hip extensorsShoulder adductors

Difficulty

Difficult

Movement

ExtensionAdduction

Contraction mode

Isometric