Bridge Circles
Bridge Circles is an exercise designed to stimulate your nervous system while simultaneously strengthening the muscles in your core, hips and hamstrings.
Procedure:
Get into ‘The Bridge.’ Dig your left heel into the exercise ball. Make sure your toe is pointed towards the ceiling.
Now take your right leg off the ball and move it horizontally to the right. Keep your right big toe pointed.
Hold it for a second and now begin to move your right leg in a circular motion. Start with small circles, and then gradually make the circles larger. At first you will go slow, but over time you will be able to increase the speed.
Do this until you lose form or until fatigue sets in.
Switch legs and repeat.
Once you get good at this, add 1-3 pound ankle weights to add an additional challenge.
Required Equipment:
Exercise Ball
Optional Equipment:
Ankle Weights
Focus:
Body Awareness
Coordination
Dynamic Flexibility
Exceptional Core Strength
Reactive Strength and Ability
Sports:
Karate
Raquetball
Soccer
Track and Field
Triathlon
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Re: Bridge Circles
hi i have re-injured my sartorius and aductor longus many times through out this year and i tried this to strengthen it but i still have pain in those muscles from this. Should i keep strengthening my muscle with these exercises or stop.
Re: Bridge Circles
what is the difference between this exercise and hip circles?