WELLNESS CONNECTION · Fitness

Shape Up Snapshots: Bridge

By Laurie Streff, Exercise Specialist

August 10, 2010 - 3:19PM

Add this easy-to-do-anywhere stabilization exercise to your core routine, and you'll quickly feel the benefits, especially in the low back and hips. The bridge targets and strengthens the important deep tissue muscles that enhance your spinal alignment and lumbar region. These muscles are especially important when bending forward and when lifting. Start by performing the bridge 3 - 5 times, for 2 - 3 sets, holding each bridge for a count of 5.

BRIDGE
Lie down on the floor face up. Place arms straight down at your sides with palms down and bend your knees with heels lined up underneath the knees and feet pointed straight ahead. Upon an exhale, lift your hips up so that they form a long line from your knees all the way to your shoulders. Keep pressure out of your neck by drawing the navel in towards your spine and stabilizing your body weight in your shoulders and feet. Breathe evenly as you hold for a count of 5. Return to the floor by rolling through the spine one vertebrae at a time, starting between the shoulder blades and continuing through the mid-back until the hips are back on the ground. Repeat.

You may gradually increase the difficulty by lifting one foot off the ground, being sure to keep the knees parallel so the leg is extended at a 45 degree angle. For a greater challenge, hold a ball between your lower inner thighs to engage adduction muscles.

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