Swiss Ball Prone Bridge with Feet on Bench (+ Leg Lifts)

Place your forearms on a swiss ball and your feet on a box or bench as shown in picture 1.  When you get started you should keep your elbows tucked in (wrists under your chin) to reduce the load.  As you get better at the exercise lift one foot off the bench (picture 2).  Keep your hips and lower back flat and your head still.  Aim to hold for 20-60 seconds with 3-5 second leg lifts (alternating sides).

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