Four Graces Pilates Studio

At Home - Bridging

We are starting an "At Home" series, where each week we will feature an exercise you can easily do in the comfort of your own home (or office, or with a friend...you get the drift).  As you've learned through your instructors at Four Graces, form is SO vital to each movement.  Correctly setting up and performing an exercise sets you up for SUCCESS in the exercise.  We are starting with the basics and we'll build up progressively.  Here we go!

BRIDGING


Lay on your back.  Knees bent, feet flat on the floor and hip bone distance apart. 

Inhale.  As you exhale, flatten the small of your back into the floor then begin slowly pressing your back off of the floor, beginning with the tailbone. 

Breathe in at the top of your bridge, then roll down slowly.

Perform 10xs.

Helpful Hints:  Think of your spine as a "string of pearls" and lift one single bead off the floor at a time.  Once lifted, you'll feel that you're "standing" on your shoulder blades.  Think of lengthening from you neck to your seat.  Check to make sure your stomach isn't flaring out above your hips and constantly suck your stomach in.  *Pulse your hips to the ceiling to add some burn.  Try on your tip toes or single leg as pictured above!

Regardless of which classes you take at Four Graces, chances are you've done a bridge or two!  Bridging is awesome for working your glutes, hamstrings, core, and for creating a more flexible spine.  Have fun perfecting your bridge!