Bridging (Pelvic Curl Pilates)

Our next exercise is Bridging, otherwise known as Pelvic Curl.

This is good for

Bridging is a fantastic exercise with many benefits including:

• Improving spinal articulation,
• Activating and strengthening the hamstrings and abs, and
• Lengthening hip flexors.

How to do Bridging (Pelvic Curl)

• Lie face up, knees bent, feet flat on floor, arms by sides
• Exhale sink navel, pull pubic bone higher than navel

• Peel spine off floor (curling one vertebrae at a time)

• Inhale stay lifted
• Exhale articulate spine back down to mat

Things to focus on

The benefits of Bridging can be best felt when you focus on getting the spine to articulate correctly. Think of the spine as a string of pearls, as you curl the spine up in the air; imagine lifting one pearl at a time away from the mat.

After you inhale at the top, begin laying the spine/string of pearls down one at a time. Think of softening the chest away from you to start returning to the mat.

Throughout this exercise, try and draw your knees towards your feet to engage the hamstrings. Just as importantly, try and keep your neck and shoulders relaxed.

Challenges

Bridging can be challenging if you have tight spots in your back – it may feel as if you can articulate through some parts of the spine but other parts feel more like a plank of wood! Keep at it, with practice and awareness you will begin to mobilise the tight parts of your spine and start to feel as if the back can move more freely.

If you would like some expert direction from highly experienced instructors, try our Semi-private Equipment sessions or our beginner pilates classes.

Our Manuka pilates studio is within easy access of Forrest, Kingston, Barton, Griffith, Red Hill, Narrabundah, Garran, Hughes, Curtin, Phillip, Mawson, Farrer, Pearce, and Torrens.