- Sitting on the stability ball, walk your feet forward until your head and shoulders are resting on the ball and your knees are over the ankles. Place your palms on the hips. To maintain the balance keep your feet a little wider than hip-width apart.
- Lift your hips up so that your trunk and thighs are in one line and parallel to the floor. Squeeze your glutes at the top.
- Start inhaling and lower your bottom down. Exhale and by squeezing your buttocks and hamstrings lift your hips back up to the bridge position.
- Hold the contracted position for a moment and repeat again.
For a higher intensity do this exercise with weights. For example, you can sit 2 dumbbells on the top of your hips (if it cause discomfort, place a towel between them).
