Exercise Ball Workout

Bridge

Targets: Backs of thighs, buttocks, and abs.

Lie on your back with your legs extended, feet hip width apart, and calves and ankles resting on the ball. Exhale, engage your abdominal muscles, and lift your butt toward the ceiling, taking care not to arch your back. Hold for two to five seconds, then slowly lower yourself back to the starting position. Make this move more difficult by moving the ball closer to your ankles or easier by resting it under your knees.

Try for 10 repetitions.

Once you’ve mastered this, add a kick. With your butt lifted, shift your weight to your right leg and raise your left leg 90 degrees, keeping your leg straight. Focus on squeezing the thigh and butt muscles in your right leg. Repeat on the other side for a total of 10 repetitions.