Movement · Pilates for Beginners
Beginner Shoulder Bridge
Starting position
Lie on your back, spine and pelvis is neutral, head, neck and shoulders are resting on the mat. Knees bent, feet are hip width distance apart on the floor, and arms are relaxed down at the sides of the body, palms facing up.
8–10 reps
Breath, Inhale to prepare · Exhale to lift the hips
How to do it
Inhale: Lengthening the crown of the head away from the tailbone.
Exhale: Engage the abdominals, simultaneously starting from the tailbone; begin to roll the pelvis up off the mat, continuing to articulate through the lumbar spine to the mid-thoracic spine (around the bra strap area).
Inhale: Remain in the position.
Exhale: Slowly articulate down one vertebra at a time, rolling down to neutral spine and pelvis.
Repeat 6 - 8 sets
Be mindful
- Roll up only to the mid-thoracic spine area and not to the neck.
- To maintain length during articulation of the spine, think of the knees lengthening away from the shoulders.