CORE: "Supine" Bridge (Face 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
Keep hips UP--no sagging!
Align feet under knees close to hips.
Drive hips up until you have a straight
line from your knees to shoulders.
Keep weight on shoulders & off neck.
Draw navel into spine then brace core.
Keep a straight line posture as you hold
Tips: Maintain a "straight line" from your knees
all the way to your shoulders. Don't let your butt & hips sag or push them
forward or back. Hold 5-30 seconds.
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.
Option: To increase challenge extend one
leg like pictured below. ONLY extend leg if you can maintain bridge with hips elevated.
If your hips drop as soon as you extend one leg then you are not ready and
need to bridge with BOTH feet on the ground.
Supine Bridge with Leg Extension--Keep
Prone Bridge (Face Down)
Side Bridge (Both Sides)
This exercise is 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.
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