The ‘Ball Bridge’ exercise is an ideal post natal exercise to strengthen the core, tone the bottom, the hamstrings and the pelvic floor. By using a soft core training ball, which is one of the best pieces of fitness equipment you can have for post natal exercise you also add the benefit of strengthening and toning your inner thigh muscles. It is also a great exercise to start with if you are suffering from knee pain and squats are uncomfortable.
How to do:
You’ll need a mat and a soft core training ball, which are about £8.
Start:
- Lie on your back with your knees bent and feet flat to the floor.
- Place the soft core training ball between your legs half way between your inner thighs and knees.
- Place your arms by your side with your palms facing upwards.
The Ball Bridge, post natal exercise from www.beezkneezhive.com
Action:
- Breath in first then breath out and squeeze the ball with your inner thighs , imagine your are squeezing the juice out of an orange!Then clench your glutes (bottom muscles)
- as if you are holding a bank note between them.
- Breathe out and lift your hips and bottom off the floor, not too high as you just avoid arching your back, but to the point where your back remains flat. At this point then pull your belly button in and hold for one count continuing to breathe out.
- Slowly lower your back, bottom and hips down to the mat.
Avoid:
Arching your lower back.
