Toned legs and a shapely tush can be your best accessories, but it might require some effort to get them. Making the bridge exercise part of your routine might help. Although this exercise is commonly done on the floor, you can also do it on a stability ball. The unstable surface of the ball challenges your stabilizer muscles and makes it slightly more challenging. For the best results, make sure you learn proper form.
Lie face up on an exercise mat, extend your legs and place your heels and lower legs top of a stability ball. Flex your feet and slightly separate your feet.
Extend your arms out to your sides and place your palms on the floor so your body resembles a T-shape.
Engage your abdominals to support your back and to stabilize your body. Pull your navel to your spine and eliminate the space between your back and the floor.
Press your heels and lower legs into the ball, contract your hamstrings and glutes and slowly raise your hips until your back rises off the floor and your body forms a straight line from your feet to your shoulders. Exhale and pause one second at the top of the motion. Really focus on the contraction in your lower body.
Lower your hips, slightly touching the floor with your buttocks. Avoid resting your buttocks on the floor. Instead, immediately go into the next repetition. Finish eight to 12 reps and two to three sets.
To make the exercise harder, raise one foot about 30 degrees off the stability ball at the top of the exercise. Place it back on the ball before descending. Alternate your feet with each repetition.
As you get stronger, place just your heels on top of the stability ball, not your lower legs.
For a stability challenge, place your hands closer to your body so it’s harder to balance your body.