The bridge is a classic Pilates move that works the hamstrings (back of thighs), glutes (butt), lower back and core. A great time of year to add this exercise into your training sessions to tighten up that booty, put on your best bikini and get to the beach!
Starting position
Lie on your back with your knees bent 45 degrees, feet hip width apart and your feet and palms flat on the mat.
Execution
- Draw your belly button down into your spine and draw up through your pelvic floor to activate your deep abdominals.
- Tilt your pelvis to the ceiling so your lower back flattens onto the mat and start to raise your hips up off the mat.
- With your hips lifting up first, push down through your heals to maximise glute activation and continue to roll up your spine, one vertebrae at a time until your body forms a straight line between your shoulders and your knees. Use your hands either side to stabilise the lift.
- Hold at the top of the movement for 1-2 secs whilst squeezing your butt cheeks together. Make that butt work!
- Then slowly roll down your spine starting with your upper back first, and articulate one vertebrae at a time. Upper back, middle back, lower back and hips last on the mat tilting your pelvis back to neutral (which will leave a one finger gap between your lower back and the mat). Then REPEAT!
Breathing
In the starting position, inhale to prepare yourself and exhale as you activate your core, roll up and squeeze your glutes. Inhale as you roll back down.
Rep
Start our with 2-3 sets of 15-20 repetitions and increase if desired.
Advanced Option
- One legged bridge – raise one leg in either a table top position (right angles at the hip and knee) or leg straight to the ceiling to add overload to the exercise.
- Raise your hands straight up to the ceiling throughout the exercise to challenge your core stability.
KX Tip:
To add KX intensity to the exercise, grab a set of Dumbbells and add in a chest press as you lift up to target the upper body, or add a Pilates circle or toning ball in between the knees and squeeze the knees together when you raise the hips to work those inner thighs. Also, remember to stretch your hamstrings and glutes after the session.
Model: Cherida Forde, KX International Retreats Trainer.
Have you tried the pilates move of the week? Tell us below!…
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