We’re talking balls this week (ha!) all in the name of the
World Cup (sorry couldn’t resist).
Using a soft core training ball is one of the best pieces of fitness equipment you can have to strengthen your core and flatten your tummy pre and post baby. But what’s the best exercise?
The ball bridge exercise is an all-in-one pre and post natal exercise to strengthen the core, tone the bottom and backs of the thighs. This version is a Trimester One exercise or Post Baby and requires you to move your hips up toward the ceiling. Plus you can do it in Pyjamas.
Here’s how to do..
You’ll need a mat and a soft core training ball.
Starting Position: 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.
Action: Breath in first then breath out and squeeze the ball
as if it’s an orange and you’re squeezing juice out of it.
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 pushing them up to the ceiling, keeping your glutes clenched throughout. At the top, 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.
Be sure NOT to:
1. Arch your lower back
Buy your ball here.
