Bridge March – Pelvic Floor Contraction

  • HOW: Begin by lying on your back. Bring the hips up into a bridge position with the knees bent to 90 degrees.  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 march one leg up. Return to the starting position. 
  • FEEL: You will feel your gluts 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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