Abdominal Exercises: Supine Bridge Leg Extension.

Video Transcript

"Once you've mastered your basic bridge where you've landed on all fours and you control all the momentum and keep a nice, neutral pelvic posture, we're going to add in a balance challenge by working unilateral with one leg extended at a time. So rolling down, articulating all the vertebrae in the spine, bringing your feet hip-width apart so you've got a nice neutral pelvic posture, back flat into your surface, shoulder blades and neck are both nice and soft. We're going to first start by initiating the bridge and holding. So we inhale before we start the movement, so we exhale on the contraction. So that's your basic bridge, right there. Now, when we extend the leg we want it to be parallel to the other knee, side by side, so you're actually coming forward in the supporting leg, in that heel, so you can maintain neutral posture. So that navel's got to be into spine, and release. Big inhale, exhale, come up and release back down. Now if you find yourself losing neutral posture, just practice with bridge first. Again, you're coming slightly forward, weight in the heels, just like you would any lower body exercise, and then add in your extension. Make sure you can maintain and hold the bridge, and knees parallel to each other. You want to work into about 10 to 12 reps on each side. "