Bridge and Squeeze

Adding the ball at the knees works the inner thighs and ensures good leg alignment.

  • Start on your back with your feet on the floor, about 12 to 16 inches from your glutes, and the ball between your knees.
  • Push your feet into the floor to lift your pelvis into a neutral bridge position. You should be able to see your knees, so don't overarch your spine.
  • Maintain this position, squeeze that ball 20 times, and return to starting position. This completes a rep.
  • Five reps makes a set; do two to three sets.
Source: POPSUGAR Studios

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