CORE: Supine "Elevated" Bridge (2-Legs)

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!

1. Align feet under knees and hands just outside and under shoulders.

2. Drive hips up until you have a straight line from your knees to shoulders.

3. Draw navel into spine then brace core.

4. Keep a straight line posture--easier said than done!

Tips: Maintain a "straight line" even during hip extension!  Don't let your butt & hips sag or drop.  Hold 5-20+  seconds. If holding is too difficult, try just lifting hips briefly into position then go back down, rest, & repeat.

• This is hard even though you have four points of contact. You need good shoulder mobility to bring your body up into the bridge position plus good core to hold yourself there. This is not my favorite bridge, but it's okay to do once in a while.

• To increase difficulty, see Supine Elevated 1-Leg Bridge.

*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)

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