Pilates Exercises - Shoulder Bridge

SHOULDER BRIDGE

Preparation:

1. Lie on the back with knees bent and feet in parallel.
2. If the back is working to hard, modify the height of the pelvis. You must learn how to lift the pelvis up with the strength of the legs.
   

To start:

1. Bridge the pelvis off the floor with the legs.
   
2. Exhale with a hollow and lift the left thigh and extend leg to the ceiling.
   
3. Inhale and lower straight leg to the floor with maintaining the bridge.
   
4. Exhale and extend left leg back to the ceiling.
   
5. Return foot to the floor
   
6. Exhale with a hollow and lift the right thigh and extend leg to the ceiling.
   
7. Inhale and lower straight leg to the floor with maintaining the bridge.
   
8. Exhale and extend right leg back to the ceiling.
   
9. Return foot to the floor
   
10. Lower pelvis back to original position
    
11. Repeat three more sets