To perform the ball bridge exercise, follow these steps:
Starting Position: Lie on your back on a mat with your knees bent and your feet flat on the floor. Place an exercise ball under your feet.
Engage Core: Tighten your abdominal muscles to stabilize your spine.
Lift Hips: Press your feet into the ball and lift your hips off the floor, creating a straight line from your shoulders to your knees.
Squeeze Glutes: As you lift your hips, squeeze your glutes (buttock muscles) to engage them fully.
Maintain Alignment: Keep your body in a straight line without arching your back or sagging your hips.
Hold Position: Hold the bridge position for a few seconds, focusing on maintaining stability and muscle engagement.
Lower Hips: Slowly lower your hips back to the starting position.
Repeat: Perform the exercise for the desired number of repetitions.
