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Pilates Exercises - Bridging
Pilates is a philosophy of connections. It is not about doing a
quantity of reps for each exercise. The quality of performance of
each rep is the most important concept. Pilates principles in all
Pilates exercises will lead to physical change of tone, posture
and flexibility.
BRIDGING
TWO BRIDGES
There are two different bridges, one emphasizes the use of the legs
and the other, how the spine sequences.
PELVIC SHIFT FORWARD
Purpose
This is a bridge with a neutral spine. It uses the legs to lift
the pelvis. The legs lift faster than the tailbone. One should feel
the spine lift as one section.
To start
- Lie on the back with knees bent and feet in parallel.
The movement
- Press down the feet into the floor to engage the hamstrings.
Using the muscles around the top of the thighbone, lift the pelvis
up towards the ceiling and the feet simultaneous.
- Slowly lower the pelvis down to the floor using the legs. The
spine is in neutral. The sacrum and the tailbone should come down
to the floor almost as one piece.
- Repeat three more times
Observation
Were the feet grounded the entire time? Did the knees wobble? Imagine
an airplane is taking off from the sitzbones in the direction of
the knees with the pelvic lift.
SEQUENTIAL BRIDGE
To start
- Lie on the back with knees bent and feet in parallel
The movement
- Using the lower abdominals, tilt the pelvis with the tailbone
reaching the ceiling.
- Slowly peel the vertebra off the floor. There will be a slight
lift by the legs to take the pelvis off of the floor.
- Keeping the legs active, slowly peel the spine back on the
floor. Use your breath to lengthen the back longer on the floor.
- Repeat three more times
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