Sets: 2

Reps: 10

• Lie on your back with your knees bent. Place the ball between your knees.

• Inhale to prep for the movement allowing the lower ribcage, abs and pelvic floor the lengthen and expand.

• Exhale: lift pelvic floor and draw in your core. Squeeze the ball gently between your knees as you lift your hips into a bridge. Think about pressing your heels/feet into the floor to perform this movement.

  • Squeezing the ball with the inner thighs acts as a synergist to the lower abdominals so you should feel an engagement of the lower core with the ball press.

• Inhale - lower and reset..

Modifications:

• Modify range of motion as needed. If you need to, start by only lifting halfway and build to full range of motion.

• Pressing your palms into the mat as you lift for additional stability.