Quick and Easy Work-out with Your 9" Ball

The Bridge and Squeeze

The mini exercise ball is perfect to work inner thighs and strengthen leg alignment.  Follow this easy routine:

• Start on your back with your feet on the floor, about a foot or slightly more from your glutes, and the ball between your knees.
• Push your feet into the floor to lift your pelvis into a neutral bridge position.  Stop when you see your knees, but don't go too far as to over-arch your spine.
• Maintain this position, Squeeze the ball 20 times,  Return to starting position. This completes one repetition (rep).  There are five reps in one set. 
  
• Repeat for two to three sets.