Triple Threat – Physio Ball

“Triple” threat has three parts.

Part 1:

  1. Lie on the floor with heels on top of the ball, arms at side with palms down, head and neck relaxed.
  2. Start first part of “Triple Threat” by lifting hips off the floor in a bridge position, tightening buttocks as you do so.
  3. Lower slowly back to floor and repeat 5-15 times.

Part 2:

Second part of exercise requires maintaining the lifted bridge position, with back straight and hips lifted.

  1. 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.

Part 3:

  1. Repeat Part 1 of exercise by lifting buttocks up and down without pull-in 5-15 times.
Triple Threat - Physio Ball

Step 1, Part 1

Triple Threat - Physio Ball

Step 2, Part 1

Triple Threat - Physio Ball

Step 1, Part 2

Variations:

  • 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.
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