This week we are going to be introducing swiss ball bridges. So far we have been avoiding bridges lying on the floor. Generally speaking it is safe during the first and second trimester to perform bridges on the floor but I’d prefer to know that you are completely safe and substitute bridges with other exercises that focus on strengthening the butt muscles. Now the time has come to bring the bridges back in and they are here to stay. Using the Swiss ball is a great way to keep your hips below your heart (so you're not completely flat), support your head and neck and get a great workout.
The trick is getting onto the ball. Once there you can just work on your bridge or you can add in arm exercises with weights. The easiest way to get onto the ball is to sit on the floor with your back against the ball. Then lean your head and shoulders backwards and lift your hips up until you're in the bridge position.
This week we are going to try the different bridges, continue with clams, add in some additional leg work with squats and lunges and still keep a focus on the rest of the body. Phew, that's a lot. Get luck and get stuck into it. SS :)
Perform each exercise for 45 seconds on each side with 15 seconds rest.
‘x’ indicates the number of sets x 1, x 2, x 3
Perform each stretch for 60 seconds or 30 seconds on each side if required.