Bridges Week 2 Bridges Bridges are the reverse of Planks, literally and figuratively. Instead of facing the ground when you exercise, you face the ceiling. If you remember, the Plank strengthens the hard-to-reach stomach muscles (the transversus abdominis) among the core muscles worked. Bridges—in addition to strengthening stomach and low back muscles, though not as rigorously as the Plank—also work your butt muscles, which help stabilize your pelvis and hips. Each day this week, stretch to warm-up, then do one to three sets of Planks (more if you feel like it). Next, you’ll do One- or Two-Leg Bridges. You’ll start with Two-Leg Bridges; when you’re comfortable with those, you’ll move on to One-Leg Bridges. Hold your spine as steady as you can during these exercises. Because of my tight hamstrings (in part due to my spondylolisthesis), I sometimes have to give them an extra stretch before bridging. If I don’t, they can spasm and cramp during the exercise. If your hamstrings suffer like mine, extra stretching’s what you should do. Due to my spondylolisthesis, I don’t do One-Leg Bridges, that particular exercise aggravating my low back. Two-Leg Bridge 1. Lie on your back with your knees bent and your feet flat on the floor. 2. Exhale your butt off the ground, your body forming a straight line from your shoulders to your knees. 3. Zip up. 4. Repeat as many breaths (inhaling and then exhaling into the Zipper) as you comfortably can in the bridge position. 5. Lower yourself to the ground on your last exhalation. Repeat steps 2-5 one to two times, more if you’re comfortable.

Bridges

Bridges are the reverse of Planks, literally and figuratively. Instead of facing the ground when you exercise, you face the ceiling. If you remember, the Plank strengthens the hard-to-reach stomach muscles (the transversus abdominis) among the core muscles worked. Bridges—in addition to strengthening stomach and low back muscles, though not as rigorously as the Plank—also work your butt muscles, which help stabilize your pelvis and hips.

Each day this week, stretch to warm-up, then do one to three sets of Planks (more if you feel like it). Next, you’ll do One- or Two-Leg Bridges. You’ll start with Two-Leg Bridges; when you’re comfortable with those, you’ll move on to One-Leg Bridges.

Hold your spine as steady as you can during these exercises.

Because of my tight hamstrings (in part due to my spondylolisthesis), I sometimes have to give them an extra stretch before bridging. If I don’t, they can spasm and cramp during the exercise. If your hamstrings suffer like mine, extra stretching’s what you should do. Due to my spondylolisthesis, I don’t do One-Leg Bridges, that particular exercise aggravating my low back.

Two-Leg Bridge

1.Lie on your back with your knees bent and your feet flat on the floor.

2.Exhale your butt off the ground, your body forming a straight line from your shoulders to your knees.

3.Zip up.

4.Repeat as many breaths (inhaling and then exhaling into the Zipper) as you comfortably can in the bridge position.

5.Lower yourself to the ground on your last exhalation.

6.Repeat steps 2-5 one to two times, more if you’re comfortable.

Now

One-Leg Bridge

1.Lie on your back with your knees bent and your feet flat on the floor.

2.Exhale your butt off the ground, your body forming a straight line from your shoulders to your knees.

3.Raise one leg, keeping it in line with the opposite thigh.

4.Exhale into the Zipper.

5.Repeat as many breaths (inhaling and then exhaling into the Zipper) as you comfortably can in the bridge position.

6.Lower yourself to the ground on your last exhalation.

7.Repeat steps 2-6 for your other leg.

8.Repeat steps 2-7 one to two times, more if you’re comfortable.