Bridge Hug

Position yourself on a correct size Swiss Ball in a standard bridge placement, having your legs bent at 90 degrees, feet flat on the floor, upper thighs and back parallel to the floor with your upper back and shoulders resting on the Swiss Ball.

There are a number of variations of this exercise, all dependant upon where you hold the second Swiss Ball. Tight across your chest, (easier) straight-arms above your chest or even with arms extended over head (harder). You can place more emphasis on the oblique's muscles by extending the ball out to the side.

Whilst lying down and holding the second Swiss Ball tightly in your arms, keep your abs and back muscles contracted, as your partner gradually slaps against the side of the grabbed Swiss Ball (multi-directional), forcing you to contract your abs throughout the variation of slapping actions.

It's important to communicate with your partner throughout the exercise to ensure that the correct amount of pressure is placed each time. Too easy and your not getting a workout - too hard and your thrown totally off balance utilizing other muscle groups to maintain the bridge position.

Beginners keep the ball close to chest if you wish to try this exercise, make sure your partner applies on light pressure.

Intermediates work with the ball extended above your chest to increase the core stability strength required to fix the position.

Advanced work in a variety of positions.

The exercise can be made harder by working on 1 leg or even having your eyes closed, so that you can't prepare for the slap. If the slapping causes a noise disturbance, simply aim to use a light push action on to the Swiss Ball.

With all levels work for a comfortable period that stops before poor technique or discomfort sets in, (your partner should be informed when you want to stop).

Avoid slapping the ball in the direction of the face, as this can cause discomfort if released.