1.Lie on your back with your knees bent. Squeeze your butt and abs and raise your butt and hips as high as you can while still keeping your shoulders on the ground.
2.Hold for one 10 seconds, then lower down. Repeat 5x
Straight Bridge
1.Lie on your back with your legs straight. Place your hands on the floor on the outside of your hips, pointing your fingers toward your toes. Push yourself up onto your hands, lifting the hips up and squeezing your butt as you do so.
2. Hold for a 10 seconds, then lower back down. Repeat 5x
Elevated Bridge
1. Find a bench or elevated surface that’s about knee height or higher (make sure it’s sturdy) and sit in front of it. Face away from it, then place your hands by your head with your fingers pointing toward your feet. Press through your hands and raise your hips, arching your back and straightening your arms. Raise your hips as high as you can, then lower back down.
2. Hold for a 10 seconds, then lower back down. Repeat 5x
Full Bridge
1. Lie on your back on the floor with your knees bent and your hands on the sides of your head, fingers pointing toward your toes. Push your hips up, rounding your back and squeezing your butt, abs and leg muscles as you do so. Push through your shoulders so everything gets a good stretch, and breathe deeply.
2. Hold for 10 seconds, then lower back down. Repeat 5x
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