BRIDGE II

INTERMEDIATE

The Bridge II is another classic Pilates exercise that effectively strengthens the abdominal muscles and the hamstrings. To achieve the bridge position, your back and torso should do much of the work. Stability in the hips is key, also, to allow for total flexibility in the legs.

Lie in supine position on the floor, your arms by your sides and lengthened toward your feet. Your legs should be bent, with your feet flat on the mat. Inhale to prepare.

Exhale, lifting your hips and spine off the floor, creating one long line from your knees to your shoulders. Keep your weight shifted over your feet.

Inhale, bringing your right knee toward your chest, your toe pointed.

Exhale, keeping your toe pointed, and lower your leg until your toe touches the mat. Be sure to keep your pelvis level.

Inhale, bringing your right knee toward the chest again. Repeat sequence four to five times.

Lower your right leg to the mat, switch legs, and repeat the exercise with your left leg. Repeat sequence four to five times.

ANNOTATION KEY

Bold text indicates active muscles

Gray text indicates stabilizing muscles

* indicates deep muscles

DO IT RIGHT

LOOK FOR

• Maintaining stability in your hips and torso throughout the exercise. If needed, prop yourself up with your hands beneath your hips once you are in the bridge position.

• Keeping your belly scooped inward and your buttocks squeezed.

AVOID

• Allowing your back to do the work by extending out of your hips.

• Lifting your hips so high that your weight shifts onto your neck.

BEST FOR

• gluteus medius

• gluteus maximus

• rectus abdominis

• transversus abdominis

• quadratus lumborum

• semitendinosus

• semimembranosus

• biceps femoris

• iliopsoas

• rectus femoris

• sartorius

• tensor fasciae latae

• pectineus

• adductor longus

• adductor brevis

• gracilis

QUICK GUIDE

TARGET

• Hip extensor muscle

BENEFITS

• Increases stability in the pelvis and spine

• Increases hip flexor endurance

NOT ADVISABLE IF YOU HAVE

• Neck issues

• Severe knee injuries