“Triple” threat has three parts.
- Lie on the floor with heels on top of the ball, arms at side with palms down, head and neck relaxed.
- Start first part of “Triple Threat” by lifting hips off the floor in a bridge position, tightening buttocks as you do so.
- Lower slowly back to floor and repeat 5-15 times.
Second part of exercise requires maintaining the lifted bridge position, with back straight and hips lifted.
- Keeping hips lifted, pull ball in towards your buttocks using your heels, and then push ball back out to start position. Repeat 5-15 times.
- Repeat Part 1 of exercise by lifting buttocks up and down without pull-in 5-15 times.
- The third part of triple threat can be made more difficult by pointing toes on ball rather than heels on top of ball.
- Exercise can also be done unilaterally, but only after bilateral exercise becomes easy.