Physioball Hip Bridge

Орчуулга хараахан бэлэн болоогүй. Англи хэл дээрх заавар:

1. 1Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.
2. 2Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
3. 3Pause at the top of the motion and return to the starting position.