Bridge + Medicine Ball

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, which can include having your partner standing in front of you, to the side to work your oblique's or even on a Swiss Ball, themselves.

With all methods it's important that the passing of the ball be performed in a manner that prevents injury to the catcher.

Aim for the ball to be caught at chest level rather than close to your face, or slightly to the side of your center line to work the oblique's.

Once caught the ball should be passed back to your partner, using a selection of passing methods.

1. Ball pass from the chest, contracting the abs on release.
2. Taking the ball overhead and passing with straight arms.
3. Twisting to one side, taking your arms horizontal to the floor, then rotating to pass back to a standing partner only.
4. If your partner is standing, aim to pass the ball back to their waist level, chest level and just above their head.

Concentrate on contracting your abs at both the point of passing and point of catching the ball.

The weight of the ball will place a huge impact on the difficulty level of this exercise, and as such beginners should use either a softball or soccer ball, with the catching and passing being performed only at the chest.

Intermediates aim to work with a light medicine ball for all movements only progressing to a heavier ball once good technique has been established.

Advanced as with the intermediates should begin with a lighter ball, however try and work with your feet closer together to reduce your stability, or even with one foot raised.

It's essential that good communication occur between partners. Say where you want the ball to be passed to, and also where you intend to throw the ball back.

All fitness levels should work within their own limits, stopping before poor technique or poor passing skills occur.