Bridge

PURPOSE
» Strengthen the lower back, hips and hamstrings.

STARTING POSITION
Lie supine with the head under the anchor. Set the loops 12 to 18 inches from the floor. Place the ankles in the loops. The legs are parallel throughout the exercise.

STARTING POSITION VARIATION
Feet under the anchor - Lie supine with the head away from the anchor and the ankles suspended in the loops directly under the anchor.

MOVEMENT SEQUENCE
Lift the pelvis off the mat. Lower the pelvis to starting position.

MAKE IT HARDER
Lowering the loops will make the bridge harder.

MAKE IT EASIER
Raising the loops and softening the knees will make the bridge easier.

VARIATIONS
Fan - From the bridge position open both legs out to the side.
Single Leg Fan - From the bridge position, open one leg out to the side, keep the other leg stationary.