Bridge Hold

Beginner Pilates 3 minutes 12 calories

Lie on your back with your knees bent and your feet resting on the floor, hip-width apart. Arms are extended along the body. The pelvis is lifted off the ground until a straight line is formed between the knees, pelvis and shoulders. Glutes contracted and core active to stabilize the position, to prevent arching of the lower back.

Media

Instructions

Lie supine on a mat.

Bend your knees, bringing your feet to the floor, as wide as your hips.

Place your arms along your sides with your palms facing the ground.

Place heels about one hand away from buttocks.

Inhale deeply and activate the abdomen by bringing the navel toward the spine.

Keep chin slightly retracted (long neck).

Exhale slowly and push with heels to the floor.

Lift the pelvis off the ground, one vertebra at a time until a straight line is formed between the shoulders, hips and knees.

Hold the position.

Exit the position: Inhale, while exhaling slowly lower the pelvis to the ground, one vertebra at a time starting from the lumbar spine to the sacrum. Bring the whole body back to a neutral position and relax.

Exercise Details

Repetitions

3/4 reps

Hold Time

40 seconds

Breathing

Regular and deep. Inhale into the starting position, exhale while lifting the pelvis

Important Warnings

People with neck problems:

Even if the neck is supported, it may stiffen involuntarily. Avoid excessive pushing from the shoulders and check that the chin is slightly retracted to avoid compression.

People with abdominal diastasis:

Position may worsen abdominal diastasis by worsening separation. Adaptation with focus on the traverse is recommended.

Pregnant women:

Beginning in the middle of the second trimester, prolonged supine decubitus work may be discouraged. A prone position or lateral variations with support should be preferred.