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Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequency

This low-intensity exercise strengthens your backside and abdominal muscles by stretching out your legs and extending your torso.

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EditMethod 1 of 4: Getting in the Starting Position

  1. Do a Bridge Exercise With an Exercise Ball Step 1.jpg
    1
    Know the basics of working out on an exercise ball before proceeding.
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  2. Do a Bridge Exercise With an Exercise Ball Step 3 1.jpg
    2
    Lie down with your back on the floor with your legs stretched straight out on top of the exercise ball. Straighten your back and rest your arms at your sides. Inhale and you should be in a neutral position.

EditMethod 2 of 4: Performing the Exercise

  1. Do a Bridge Exercise With an Exercise Ball Step 2.jpg
    1
    Exhale and begin to raise your hips off the ground until your body is almost completely straight. You should be aligned from your chest to your hips to your feet, which should be pointing outwards. Make sure you're supporting your weight using your arms, which should not change position.
  2. Do a Bridge Exercise With an Exercise Ball Step 3 1.jpg
    2
    Inhale again and ease your body back into its original position. Lower your back down first, followed by your hips. Continue to keep your head, neck, and arms in place on the ground.

EditMethod 3 of 4: Advanced Version

  1. Do a Bridge Exercise With an Exercise Ball Step 4 1.jpg
    1
    To make this exercise more challenging, you can bend one of your legs as you lift your body off the ground. Bend it at a right angle as you stretch your body upwards, then switch legs for the next repetition.
  2. Do a Bridge Exercise With an Exercise Ball Step 5.jpg
    2
    You can also point one leg up at the ceiling for an even greater challenge. Just lift it so it's perpendicular to the floor as you lift your torso up, then set it down on the ball again and switch legs for the next repetition.

EditMethod 4 of 4: Frequency

  1. 1
    Do 5 repetitions of this exercise per set. Repeat until you've completed 2 to 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 5 sets 3 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.
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EditTips

  • The benefits of these exercises are increased strength and flexibility in legs, butt, and abdominal muscles.
  • To make this exercise less challenging you can start by moving only your hips, without your upper torso. Once you feel you've gotten sufficient practice in with the easier version, you can try the regular exercise.

EditWarnings

  • Potential injuries that may be incurred if this exercise is performed incorrectly are muscles strains in the back, legs, and neck.
  • Do not turn your head at any point during the exercise.
  • Those with poor balance should be careful when performing this exercise.

EditThings You Need

  • Exercise ball (make sure the size of the ball is suitable to your height)
  • Dumbbells (optional)
  • Towel (optional)

EditRelated wikiHows

How to
Do a Straight Leg Hip Roll With an Exercise Ball

Article Info

Categories: Sports and Fitness

Recent edits by: Thomscher, Teresa, Zareen

In other languages:

Español: Cómo hacer el ejercicio del puente con una bola de ejercicios, Italiano: Come Fare l'Esercizio del Ponte con una Gym Ball, Português: Como Fazer um Exercício de Ponte com Bola, Русский: выполнять подъем бедер от пола при помощи гимнастического мяча

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