Seeing as we whet your appetite with last month’s Pilates tip, you’ll be glad to know the time has come around for September’s mini guide. This month, we’re giving you some helpful hints on the Pilates Bridge exercise, a fundamental move no matter what your experience level. To work this exercise into your home routine, simply read on.
How it Works
Before we wax lyrical about the move’s benefits (we’ll cross that bridge when we come to it), let’s first learn how exactly we do it. Begin by lying on your back with your knees bent, ensuring that your feet are flat on the floor about hip distance apart. Place your hands flat at your sides and deeply inhale. On the exhale, slowly press down on your feet whilst lifting the hips up, one vertebrate at a time, to form a diagonal line from your knees down to your shoulders on the floor. Now aim to complete 5 repetitions, gradually increasing this number week by week.
What You’ll Feel
The bridge targets the glutes, abdominal muscles and hamstrings, meaning you’ll feel a tightening in each of these areas during the move. As with any exercise, the visual benefits of the bridge take a few weeks to show. That said, the immediate psychological boost is undeniable. The move results in the release of endorphins, otherwise known as ‘the happy hormone’. Not only does this let you revel in a post-exercise high, you’ll also experience anxiety relief and even improved sleep patterns.
There’s so much more to the Bridge than just temporary bonuses. By strengthening both the hip and abdominal muscles, you can achieve greater lower back support therefore eliminating any lingering back pain. In this way, the move is vital in the fight against ageing, preventing the stiffening of the spine and enhancing mobility. Moreover, for the sporting heroes amongst you, the Bridge is also essential. All too often overlooked, the gluteus muscle is vital for everything from running and hiking to cycling and skiing. Simply put, investing a small amount of time each week to complete this quick move will let you cash in on the long-term musculoskeletal perks.
Now we’ve let you in on this easy exercise, you’re one step closer to our weekly Pilates classes. Simply contact our friendly team on 0191 284 9111 to book or take a look online for more.