Our expert says:
The bridge exercise on the ball is very good, provided you focus on maintaining the tension of the transverse. Remember that the TA is a muscle that is involved in stability and posture, and so even little things like sitting upright and being consciously aware of it will help. In otherwords, always make sure that your posture is correct, no matter what exercise you are doing, and TA benefits.
In terms of other exercises, check out the following site:
For your final question, it is a good question to ask. I don't believe that you have to put all your eggs into one basket, so to speak and focus hugely on either cardio or weight training. Having said that, you have limited time and limited resources (energy and physical), and so you certainly can't just do each equally. Probably the main reason why people say you can't do both is because when trying to get fit and build, it becomes too energy consuming and time consuming. Therefore, it certainly is a good idea to lean one way or the other. It sounds as though your goal is really bulking up - in this case, the focus of the training, making up about 70% of it, should be weight training. Cardio is important though, and my advice is that you should use your warmups very cleverly to get your cardio in. For example, on a day in which you aim to do a leg weight training session, spend about 10 to 15 minutes doing warmup on the bike, jogging, and running faster. If you build this up, perhaps you can ultimately do a 20 minute warmup - that is not too long that it drains you or takes anything away from weight training but it's long enough to see the benefits cardiovascularly. Add in a very easy 10 minutes jog or cycle to finish, and you have 30 minutes of cardio, which is the recommendation anyway.
I hope this helps, good luck with the training.
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