Bridge – Pelvic Floor Contraction

  • HOW: Begin by lying on your back. 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. 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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