The Pilates bridge is one of the foundational exercises you’ll find in nearly every Pilates class at Physiotherapy@Carefirst in New Plymouth, Taranaki. This powerful movement focuses on hip extension, targeting the hamstrings, glutes, and back extensors to build strength and stability in these critical muscle groups.
Why Include the Pilates Bridge in Your Routine?
Not only is the bridge essential for improving lower body strength, but it also enhances core stability and mobility, making it a cornerstone of Pilates. Whether you’re working on a mat or adding a challenge with equipment like bands, balls, or reformers, the Pilates bridge can be adapted to suit all fitness levels.
How to Perform the Pilates Bridge:
Here’s a step-by-step guide to performing the bridge on a mat:
- Starting Position:
Begin by lying on your back with your arms relaxed alongside your body. Bend your knees, keeping your feet hip-width apart and flat on the mat. - Lifting the Hips:
In most classes at Physiotherapy@Carefirst, we use a “flexion-based” bridge. Instead of simply lifting the hips straight up, we encourage clients to roll through the spine. Start by tucking the tailbone underneath, rounding the lower back, and “peeling” the spine off the floor one vertebra at a time. Lift your hips as high as possible, forming a straight line from your shoulders to your knees. - Lowering the Hips:
To lower back down, reverse the movement. Slowly lower the spine one vertebra at a time, ensuring control and precision throughout the motion.
Adding a Challenge:
Once you’ve mastered the basic bridge, it can be made more challenging by incorporating equipment or variations such as:
- Elevating your feet on a ball or chair.
- Performing the bridge on one leg.
- Adding movements of the arms or legs.
- Using Pilates equipment like reformers or resistance bands.
Why Join Pilates at Physiotherapy@Carefirst?
At Physiotherapy@Carefirst, our classes are led by expert physiotherapists who guide you through these movements with precision and care. Whether you’re new to Pilates or an experienced practitioner, we’ll help you modify exercises to meet your fitness level and personal goals.
Ready to strengthen your core and improve mobility? Join a Pilates class at Physiotherapy@Carefirst in New Plymouth today and experience the transformative benefits of the Pilates bridge!
Join us today by clicking here: https://www.momoyoga.com/pilates-physiocarefirst/schedule