Pilates exercises explained
Bridging
The Pilates exercise "Bridging" is a full-body exercise in which abdominal, back, buttock and leg muscles must work together to lift the torso off the floor against gravity. It is a preparatory exercise for other exercises, such as Bridging Heel Lift, Shoulder Bridge Prep and Shoulder Bridge.
Exercise description
The legs are hip-width apart. The hands are beside the body.
With the inhalation, the spine is mentally lengthened and the soles of the feet anchor themselves to the mat.
With the exhalation we lift the spine in one piece into the bridge.
With the inhalation, we stabilize the trunk by lengthening the spine and also consciously push the knees forward from the hip joint.
With the next exhalation we let the torso sink back into the floor in one piece.
Repeat the exercise 6 to 8 times.
Pro Tip From Maria
Actively press into the mat with your arms during the movements to activate the posterior muscle chain.
Video with the brief explanation of the Pilates exercise Bridging
Most common errors
Connection between ribcage and pelvis cannot be held.
The thoracic spine hyperextends.
The knees fall inward or outward.
The weight shifts to the cervical spine.
Assistance
What can you do if the exercise is too difficult?
With the exercise Hip Rolls start and then go up again in one piece.
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