Sets: 2-3

Reps: 10 each side

• Lie on your back with your knees bent.

• Bring one knee up and hold the pilates ball at the thigh.

• Inhale and expand the ribcage to prep for the movement.

• Exhale as you draw in your core, driving your foot into the mat to lift your hips into a single leg bridge. At the same time, press the pilates ball into the opposite thigh.

• Inhale and reset as you lower back down.

• You should feel the obliques and glutes working. You should not feel this in your lower back.

  • If you do feel in your low back, try doing a posterior pelvic tilt to flatten the back. You can also move the heel closer to your glutes.

Modifications:

• Decrease the range of motion of the movement.

• Take the ball out and just work on building strength of the single leg bridge.