Exercise 3

Bridge, Curl, Bridge

FOCUS: Glutes and hamstrings

HOW: Lie on the f loor with your knees bent and feet f lat on the ball. Place your arms to the side for balance. Lift your hips up and form a straight line from your shoulders to your knees. Tuck in your hips at the top and squeeze your glutes. Don’t let the ball roll away from you. Lower your hips back to the f loor and once you touch, return to the hip-up position. This is the bridge.

For the curl, after you perform the bridge, keep your glutes squeezed and hips straight and roll the exercise ball away from you. Transition from having your feet f lat on the ball to having your calves on the ball with your knees straight. Keep your glutes squeezed and roll the ball back by bending your knees.

DO: One set of 15 bridges, 10 curls and 15 bridges, all in a row