Specificity: Core strength and stability
Goal: Injury prevention, power
Muscles used: Erector Spinae, Rectus Abdominus, Transverse Abdominus, Gluteus Maximus, Obliques
Click here for muscles of the core
Equipment: Stability ball
This week we'll continue our series on torso/core conditioning exercises with the Stability Ball Bridge. Remember, the torso or core provides the link between upper and lower body strength and power and including core conditioning in your training will provide you with a more stable platform for that perfect pass and develop the power necessary for the third hit.
Start position: Lie on your back with your heels and lower legs hip-width apart on top of the stability ball. Contract your abdominal muscles gently to flatten your lower back. Place your arms out to your sides in a T position for stability.
While maintaining a flat back, exhale and press your heels into the stablity ball. Lift your hips off the floor until your body forms a straight line from your lower legs to your shoulders.
As you inhale slowly lower to the start position.
To increase the intensity of this movement raise one leg off of the ball in the top position. (Advanced)
Remember, keep your back flat and breathe.
Beginners should perform 1-2 sets of 8 repetitions.
Intermediate/Advanced should perform 3 sets of 12 repetitions.
Incorporate the Stability Ball Bridge into your conditioning routine twice per week for best results. Be sure to check out the additional core training exercises in the coming weeks to develop a well balanced conditioning program.
Until then, see you on the beach!
Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness
“We’re all athletes. Some of us are just farther along in our training.”
Pictures from American Council on Exercise
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