Alternating Bridge on the Exercise Ball

Exercise Ball Abs: Side Back Back: Lower Buttocks Core Hip Stabilizers

This is a good exercise for the low back, buttocks, and hamstrings.


  1. Lie down on your back on a yoga mat with your feet up on the ball. Press your heels into the ball, engage your abdominals, and lift your buttocks off the floor until your body makes a straight line. If you feel any strain in your neck, check your positioning or discontinue the exercise.

  2. Slowly lift one leg about 20 cm straight up into the air. Keep your back straight and ensure that your pelvis does not drop to one side. Avoid pushing into the arms too much, there are only meant for balance during this exercise.

  3. Slowly return to the start position, then repeat the exercise on the other leg. Try about 10 - 12 repetitions on each leg, rest, then repeat the exercise sequence as desired. can not be held responsible for any injuries which may occur as a result of these exercises, advice or recipes displayed on this website. Do not undertake any exercise program, diet or treatment provided by the site without professional or qualified supervision.