Bridge – Adduction, Pelvic Floor Contraction

  • HOW: Begin by lying on your back. Find yourself a ball that's a little bit squishy, maybe a rolled-up towel. You're gonna place it in between your knees. As you breathe in, breathe into the belly and the area between the sits bones, letting the pelvic floor relax. Breathe out bringing the ribs down, contracting the pelvic floor as you lift the hips to the ceiling. As we breathe out, we're gonna give a gentle squeeze to that object in between our knees. You should fill your adductors or your groin muscles turn on when you do that squeeze, think about lifting that pelvic floor as we lift our hips into the air, driving through our glutes and our hamstrings. Return to the starting position. 
  • FEEL: You will feel your glutes and hamstrings working. You will feel your core working. 
  • COMPENSATION: Avoid arching the back or flaring the ribs. Avoid shifting the hips side to side.

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