Pilates Ball Exercise: Supine Bridges

Video Transcript

"In this next exercise, Supine Bridges, we are going to be working not only the glutes and the legs, but the abdominals, as well as the muscles around the spine. With each move we are going to do full articulation of the spine and I will show you what that looks like. To begin with, go ahead and engage your abs and support your body as you roll back down onto the mat. Bring your feet onto the ball, about three-quarters of the way up so that your feet just curl around. The knees are bent. Straighten yourself out if you need to. Take a nice inhale. From here, what you are going to do, is you are going to exhale and notice how the pelvis rocks. So, you are going exhale. Rock the pelvis. Pushing your lower back into the mat. And then, slowly articulate. Bringing up your back one vertebrae at a time. Coming all the way to the top. Squeezing the glutes. Using the abdominals to control the ball. Take a nice inhale at the top, and exhale. Curl down one vertebrae at a time. If you are taking any tension in your neck, go ahead and shake your head. Slowly coming down and releasing the pelvis at the end."