Exercise: Bridges
The core has a big job to do in the body. Simply put, it supports how you move by stabilizing the spine and holding the body in alignment. It allows for the extremeties to move more effectively and efficiently. Think of the core like a barrel that incorporates many muscles of the back, hips, glutes, Abs, pelvic floor and diaphram. A weak core can leave you susceptible to poor posture, back pain and injury. Devoloping a strong core is easy to do and doesn’t necessarily require any equipment. Core Exercises train all the muscles to work together in harmony as well as improves balance and stability.
Bridges are an excellent exercise to work the core muscles.
The benefits: Core stability and glute (butt) activation
How to:
- Lie on floor in supine position (on back) with knees bent. Feet are flat on the floor and pointed straight ahead. Arms are down by side palms down. Head rests on the floor.
- Take a breath in and on the exhale draw your navel towards your spine to activate core and squeeze your glutes
- Lift hips up off the floor and form a straight line from your knees to your shoulders. (see above photo)
- Hold and return to the floor.
- Repeat 15 times
Progressions:
- Hold position with hips off floor and do10-15 mini pulses up and down at that position. Return to floor. Repeat.
- One legged bridge. Straighten one leg out in front of you off the floor and raise hips up with support of bent leg.
