Katherine: Welcome to Pilates on Fifth ultimatepilatesworkouts.com video podcast. I’m Katherine.
Kimberly: And I’m Kimberly.
Katherine: Today’s exercise is suspension bridge. It’s a variation of the shoulder bridge, which you already know. So, we will start lying into neutral on your back and your heels are at comfortable distance away from your sit-bones and sit-bone distance apart and ponytail must be in neutral as well, so that’s very important, and if you’re giggling you have to your shoulders too.
Alright then, so keeping our nice, neutral pelvis and spine, inhales to prepare; on the exhale engage the gluteus and lift the hips up creating one long line between the shoulders and the knees. From there, keeping your femurs inline lift one leg just straight-out, so you’re suspending everything that one leg lifts and then you bring the leg down and now exhale the other leg lifts and inhale down. So notice, she is not rotating her pelvis, she is not dipping, she is not flexing with the hip.
So, we’re looking just from here down, we shouldn’t be able to tell which leg is lifting and which leg is not lifting, very nice and then one more time each way. So, if you tend to cramp, this is an exercise you’ll definitely cramp doing, so be careful about that and last time lift and then the foot comes down, then from here don’t roll to the spines like your Quadricep in hip flexors, just setting the hips down on the exhale and it’s like the sacrum hips first and that is the suspension bridge.
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Kimberly: Bye.
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