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CORE: "Prone" Bridge (Face Down)
Directions: Perform
Dynamic Warm-Up
exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your
body!
Keep spine neutral & body straight!
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Align toes under ankles & forearms under shoulders.
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Keep hips up and back flat.
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Draw navel into spine then brace core.
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Keep a straight line posture.
Tips: Maintain a "straight line" from your heels
all the way to your head. Don't let your butt & hips sag or poke them up
into the air! Hold 5-30 seconds.
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If you can't keep a straight line then your core is weak and you won't be able to do 5-30 seconds. Try just lifting into the bridge long enough to stabilize in a good straight posture then go down and rest. Come back up and bridge again when you are safely able. The stronger you get, the longer and better you will be able to bridge.
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Option: For an easier version, just prone bridge off your knees like picture below. The rules are the same--keep a nice straight line from knee contacts to shoulders, draw navel into spine, then brace core muscles all the way around your trunk.
Entry Level Knee Position
Modification
Supine Bridge (Face Up)
Side Bridge (Both Sides)
Dynamic Bridging (Combines All with Movement)
*Note:
These exercises are intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
RonJones.Org | Back to BodyXercise Library | Site Map
(Updated 3.7.08)
Be Strong.