video phone beyonce mp3 OneResult.com - Physioball Bridges

What You'll Need
A physioball and the Brooklyn Bridge. See what we did there? Yeah, we're not proud of it either. In an effort to redeem ourselves, let's just do the physioball part.

Why You Should Be Doing This Exercise
Great hip and lower ab exercise that will also work your lower back. Not much more to it than that.

Start
Lay down with your back flat on the ground. Now place the bottoms of your feet on the physioball, so that your lower legs are parallel to the floor, and your thighs are perpendicular (to the floor). What should I do with my arms you ask? Good question. Have them, palms flat on the floor, straight and angled away from your body (check the video if that terrible description induced some head scratching).

Middle
All we're looking to do here is push your hips into the air to form a straight line from your knees to your shoulders. That's it. To do that, the ball shouldn't roll forward when you push up. Your hands/arms shouldn't leave the floor. And when you reach the top of the push, all of your back (below your lats) should be off of the ground.

Finish
Sometimes it pays to stop and reflect. This is one of those moments. At the top, when that straight line is formed, take a moment to let it soak in. Now return your hips to the floor. As that's happening, the ball should remain in the same place. Only your hips move. Got it? Ball, no. Hips, yes.

Key Don'ts
As you push your hips up, you may have the urge to arch your back to make matters easier. And that's an obvious don't, because we're looking to form a straight line here, not the St. Louis Arch. Also, for the sake of consistency, please no physioball movement. Nice and stationary.

video phone beyonce mp3 OneResult.com - Physioball Bridges
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