Bridge add Medicine Ball

Start by laying supine position (on your back with face up) and hand to your side with palms facing up. Place both feet on top of ball. Raise hip straight up to make a straight line from shoulder blade to gluteus muscles. This is called a bridge. Lower your body down with each vertebra. Repeat action 10-20 times being wise and raising your body up and not pushing the feet away, which will force the ball to move. Hold the last bridge for 5-10 seconds. Now lower and raise your gluteus up and down one inch... repeat and increase your pace for another 30 little presses. Lower your body down with care then place right foot on top of quadriceps. repeat the 10 single leg bridges in full range (all the way up and down). Hold the last one for 5-10 seconds, repeat 30- 1-inch presses and for the finale, extend top leg straight up to the air and perform the10-30 small 1-inch presses. Lower body to the floor and place left leg on top of right quad. Repeat single leg bridge exercise with presses. Enjoy. Strengthen, define and lengthen your gluteus muscles to the max!

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[daberr2]

you look very pretty if i don't say so myself