Shoulder Bridge with a Ball on the Mat

Props, like the Ball, are such a great tool for telling our body what it should do so when you take the prop away hopefully your body will remember!

  • Difficulty: Beginner/Intermediate
  • Equipment Needed: Triad or other squishy ball, Mat
  • Reps: 3-5 each side
  • Warning: May not be suitable for some knee or back issues.
  • Questions: Contact us here

Shoulder Bridge with a Ball on the Mat

** Private online Pilates sessions available with Lesley Logan on request, click here **

Shoulder Bridge on the Pilates Mat can be a tricky exercise. Typically we stand better in one leg versus another leg. When you lift one leg off the mat it's easy for your hip to dip. By adding a ball into the mix you are able to practice teaching your body to incorporate your inner thighs and seat at the same time. Props are such a great tool for telling our body what it should do so when you take the prop away hopefully your body will remember! Use a ball that has some "give" to it so that you can squeeze it.

Stand in all four corners of your feet. Stand in your seat and feet.

Laying on your back with your arms long by your side and your knees bent place the ball between your knees. Stand in all four corners of your feet. Each foot should have equal pressure on the big toe mound, pinky toe side and both sides of your each. Maintain length in your neck and space between your neck and the mat. Make sure your collar bones are wide, your shoulders are pressing down but that there is space between your shoulder blades. Stand in your arms and your feet.

Hugging the ball and maintaining the weight evenly in both feet, roll your hips up. You should find a straight line between your knees, pubic bone, and shoulders. Your chest will want to come to your chin, your chin will want to drop to your chest and your lower back will want to press up to the sky. But, look for length in your entire spine. At the top, you have a few options. You can either roll back down or take it to the next level. To take it to the next level straighten one leg out and lower that straight leg towards the floor hugging the ball. Then lift your straight leg up and the ball should roll-up. Repeat 3-5x and then switch sides. If you have a weak leg repeat the exercise on the weaker leg.


Be sure to check out more of my Pilates Mat exercises. I want to help you continue your Pilates Mat training!

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