CORE
Ultimate Weight Loss Revealed 181 by Brad Callen
Bridging : Back on Ball
!
Don ’ t Forget to :
Squeeze abs and glutes . Point the feet straight .
What to do :
Lay down with your upper back on an exercise ball . Point your feet straight out . Lift your pelvis so that your body is parallel with the ground , making a “ bridge ”. Suck your abdominal muscles in very tight from the belly button and squeeze your butt cheeks tightly together . Hold this position for 15-60 seconds for each repetition .
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Muscles worked :
Core
Bridging : Back on Floor
What to do :
Lay on the floor and place your feet on the top of an exercise ball . Dig your heels somewhat into the ball . Cross your arms across your chest and suck the abs in from the belly button and squeeze the butt cheeks together . Then straighten your body out as shown and hold this position for 15-60 seconds depending on your fitness level . !
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Muscles worked :
Core
Don ’ t Forget to :
Keep your muscles as contracted as possible . The idea is to not let the ball roll around . The more you can keep the ball still the stronger your core muscles are .
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