Bridge Exercises for Anybody

Video Transcript

Hi my name is Benna Miller and on behalf of Expert Village in this next clip we'll be doing something that is often referred to as bridging so I'd like to illustrate again several variations on the theme of bridging. First of all we'll start with a ball or a towel between the legs. You'll roll on down. Imagine that you have a marble right in your belly button and you want to roll that marble down to your chest so you're not going to just pop up because "pssht", marble's gone so you're going to slowly tuck the pelvis under, then lift the lower abs, the upper abs, squeeze the thighs together, and pulse the hips up. Youll be stretching out the quads, you'll be squeezing the butt, you're using the abs, but mostly it's in the buns and it's in the quads so we're going to pulse, one, two, squeeze higher, three, four, five, six, and seven, and eight. If you want to challenge yourself further, extend the left leg out, squeezing the ball. That's quite a challenge and squeeze, extend, I'm sorry, extend the right leg out, keeping the hips lifted, and now lower, first in the upper back, the middle back, the lower back, and down and bring the knees to the chest and stretch out and that feels great. The next variation, put the ball down, squeeze the thighs together, bridge on up, squeezing the thighs together, walk the feet out, flex the feet so the toes are pointed up to the ceiling, and squeeze those hips up, two, using the buns, stretching the thighs or the quads, five, six, and seven, and eight, and lower on down, bring the knees to the chest, squeeze the legs to the chest, oh my gosh that feels great, and lower on down.

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