The bridge rotation is a great core exercise to incorporate into your present core stability program. This exercise will strengthen your transverse abdominus and oblique muscles. The bridge rotation will guarantee to challenge you by the instability of the swiss ball and especially when your weight is increased.
1) First, lay with your head and back on a swiss exercise ball and both feet flat on the ground approximately shoulder width apart. The swiss ball should be positioned between your head and shoulder blades/mid back. This is the bridge position. Hold a weight (dumbbell or medicine ball) with both arms directly above your chest. (Fig. 1) Begin with a light weight such as 2lbs to make sure you keep correct form before increasing weight.
2) Rotate your arms to the left while holding the weight and allow your right shoulder blade to come up slightly off the swiss ball. (Fig. 2)
3) Then rotate your arms to the right in the same manner. (Fig. 3)
4) Return to starting position. (Fig.1). This is one rep. Perform one set of 10 reps and then rest. You may perform 2-3 sets of 10 reps and increase your weight to tolerance.
As with any new exercise, if you experience pain stop immediately and consult your physician. When beginning a new exercise program, always consult your physician.
Taleen is a Certified Athletic Trainer and Certified Strength & Conditioning Specialist. She holds a Bachelor’s degree in Physiological Science & a Master’s degree in Sports Health Care.
Figure 1
Figure 2
Figure 3
