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CORE: "Dynamic Bridging"
Directions: Perform
Dynamic Warm-Up
exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your
body!
Assume "Prone" Bridge position face down by placing forearms across body and elbows directly under shoulders.
Lift up hips so you have a straight or bridge (also called plank) position.
Hold bridge 5-30 seconds then "pivot" off toes as you roll into the Side Bridge.
Hold Side Bridge 5-30 seconds then pivot off sides of feet back into the Prone Bridge.
After the second Prone Bridge is completed roll to the other side for another Side Bridge. Keep repeating this sequence for up to 5 minutes of consecutive bridging.
Note: As with all bridge exercises, draw navel in and brace core throughout each position.
Dynamic Bridges: This is the
"ADVANCED"
progression! Start
small by holding 5 second bridges--see if you can go non-stop for a
minute or two. Eventually work your way up to 30 seconds per bridge
for five minutes--five minutes of quality dynamic bridging is a hard core
workout--be careful not to exceed what is reasonable for your current core
strength!
Tips: Maintain a "straight body" line. Don't
let your butt & hips sag or push them up & back. Hold each
bridge position from 5-30 seconds depending upon fitness level before rolling to
next bridge.
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If you can't keep a straight line in a static bridge then your core is weak and you won't be able to perform dynamic bridges with movement--so don't! When you can hold a static bridge 20-30 seconds then consider trying dynamic bridges.
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I'm modeling the "stacked feet" version which is more difficult. The "split feet" position is a little easier because you have a wider base of support. Just take the top leg out front and separate your feet about 12" inches or so apart.
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To review each separate bridge, see links below:
Supine Bridge (Face Up)
Prone Bridge (Face Down)
Side Bridge (Both Sides)
*Note:
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
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(Updated 3.7.08)
Be Strong.