Supine Bridge (shown above):
- Begin by lying on your back and bending your knees to 90 degrees. Contract the glutes and lower abdominal muscles until your pelvis is raised off of the floor and is in a straight line with your thighs. Hold for two seconds at the top and then slowly lower your pelvis down to the floor. Increase the difficulty of the exercise by placing one foot over the opposite knee and performing with a single leg.
- Perform once daily, three sets of 15 to 20 slow and controlled reps.
Single-Leg Stands on a Stability Ball or Board (aka balance ball, balance board, wobble board):
- While trying to keep your eyes pointed forward, stand on one leg on the stability ball or board and try to maintain your balance. Increase the difficulty of this exercise by closing your eyes while trying to balance on a single leg.
- Perform once daily, five reps per side, 15 to 60 seconds per rep without losing your balance.
- Note: A number of different stability tools exist, differing by design and level of difficulty. Make sure to choose a tool that matches your physical ability. If one of these tools is not available to you, using a rolled-up bath towel is another viable option!
