We are continuing our focus this week on the core and gluteus with the Bridge Exercise. This is a common rehab, yoga and pilates exercise. It is great for activating the your abdominal muscles as well as your gluteus maximus and hamstring muscles. Activation of the abdominal muscles starts while you are laying on your back with your knees bent and feet flat on the ground about should width apart. Push your low back against the floor to initiate the rectus abdominis (your six pack). Keep this six-pack muscle tight as you lift your hips off the floor. Feel the straight line from your shoulders to your knees. Push your feet into the ground, as you take several breaths with your hips lifted.
Since it has been around the corner once or twice, there are some common errors that occur when performing this exercise. First, take cause to not overarch your low back. Starting with your ab muscles firing by pressing your low back into the ground is helpful in preventing this error. While your hips are lifted think about knitting your lower ribs into your belly to keep the abdominals engaged. Also, visualize your low back and back of your lungs expanding while your hips are lifted. This visualization will help prevent this most common error of hyperextending your low back as you lift your hips.
I like to make this into an endurance exercise by holding the hips lifted position. Start by holding the position for 3 to 5 breaths. Repeat 5 to 10 times. As you get stronger you can hold this position for longer - 5 to 10 breaths. Also, there are many modifications that you can add on to this exercise for a greater challenge. Next week we might just discuss the Bridge Exercise further.
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