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Swiss Ball Bridge (Glutes)

What it does?

A great exercise for toning and developing the hamstrings and glutes. Will also help improve flexibility around the hip by increasing range of motion in these muscles.

What you need?

A swiss ball

How do you do it?

- Lie flat on your back with your arms down by your side and palms facing down.
- Place your calves on top of the ball
- Raise your bum and hips off the floor so that your body is in a straight line
- You should feel your hamstrings and glutes contracting
- Hold this position for 3-5 seconds
- Return to the starting position by lowering your hips
- Repeat 10 times

Key Points

- Your upper back and shoulders should be touching the floor at all times
- Use your abdominals to stop your hips from sagging at the top of the movement
- As you get better at it, increase the difficulty by placing only your heels on the ball


 
 

 

 
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