#1 – Utilizing the Band
Lie on your back on the floor, with your knees bent and your feet flat on the floor. Wrap a small resistance band around your legs just right above the knee area and then press your knees out on the side for added resistance. Place both hands on your side with your feet are shoulder-width apart. Tighten up your abdominal area. Push from your heels to lift your hips up maintaining good alignment with your head, shoulders, and hips. Hold the position for a couple of seconds. Lower your hips back down, relaxing the abdominal area. Repeat the movement.
Utilizing the Band
#2 – Utilizing the Ball
Lie on your back on the floor, with your knees bent and your feet flat on the floor. Place the stability ball between the knees and place both arms on the side. Tighten up your abdominal area. Push from your heels to lift your hips up keeping the knees, hips, and shoulders in a straight line. Straighten one leg out and hold the position for a couple of seconds. Lower your leg and hips back down, relaxing the abdominal area. Repeat the movement on the opposite leg.
Utilizing the Ball
#3 – Utilizing the Weights
Lie on your back on the floor, with your knees bent and your feet flat on the floor. Place both dumbbells on top of your abdominal area for added weight and resistance. Tighten up your abdominal area. Push from your heels to lift your hips up maintaining good alignment with your head, shoulders, and hips. Hold the position for a couple of seconds. Lower your hips back down, relaxing the abdominal area. Repeat the movement.
Utilizing the Weights
#4 – Bridging with Leg on the Side
Lie on your back on the floor, with your knees bent and your feet flat on the floor. Place both arms on the side with your feet are shoulder-width apart. Tighten up your abdominal area. Push from your heels to lift your hips up keeping the knees, hips, and shoulders in a straight line. Straighten one leg out and press it on one side and then hold the position for a couple of seconds. Lower your leg and hips back down, relaxing the abdominal area. Repeat the movement on the opposite leg.
Bridging with Leg on the Side
#5 – Bridging with Hip Dropping
Lie on your back on the floor, with your knees bent and your feet flat on the floor. Place both arms on the side with your feet are shoulder-width apart. Tighten up your abdominal area. Push from your heels to lift your hips up keeping the knees, hips, and shoulders in a straight line. Drop one hip to one side and then return back to the center and then alternate with the other hip on the opposite side. Repeat the movement.
Bridging with Hip Dropping
Take Care,
Rick Kaselj. MS
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