- Difficulty: Intermediate
- Equipment Needed: Triad or other squishy ball, Mat (The ball shown in this video is the Ribbed Inflatable Ball, 8-10” (21cm-26cm) and I love using the Contrology Folding Mat.)
- Reps: 3-5 each side
- Warning: Not ideal for some knee or ankle issues.
- Questions: Contact us here
Shoulder Bridge with the Squishy Ball
In Pilates Shoulder Bridge, it’s tempting to avoid the stretch across the front of your legs and work all the muscles in your legs. If your knees splay open just a little bit the inner thighs have turned off and then the stretch of the thighs is less. Using the Squishy Ball allows you to work your inner thighs and retrain your body so that you stand in all four corners of your feet while in the exercise. Once you can maintain a lift in your hips while you lower and lift the ball try the exercise without the ball.
Work the hips up as the leg lowers and lifts.
Laying on your back with knees bent. Feet and knees are a fist distance apart. Check that your feet are parallel and weight evenly on both feet on the inner and outer parts of the ball of the feet and heels. Place the ball between both knees and press your arms are down by side, gaze up.
Roll your hips up as you reach your tailbone towards your knees. Check that your gaze is still up to the ceiling. With your hips up reach one leg to straight. Lower the straight leg towards the mat while hugging the ball down the standing leg. Lift the leg up as you roll the ball up. Repeat 2-3 times each side and then place the foot down and repeat on the other side. Only lower and lift the leg as much as your hips can remain lifting up.
Be sure to check out more of my Squishy Ball workout videos. I want to help you continue your Squishy Ball training!
