Tuesday, August 28, 2012

Exercise of the Day and Most Days...

Bridge with leg lift


1) Lie flat on the floor, or mat, your arms by your sides and lengthened toward your feet. Legs should be bent, with feet flat on the floor.

2) Lift your hips and spine off the floor, creating one long line from your knees to your shoulders. Keep your weight shifted over your feet.

3) Keeping your legs bent, bring your left knee toward your chest.

4) Lower your left leg until your toe touches the mat. Be sure to keep your pelvis level.

5) Bring your left knee toward your chest again. Repeat 4-8 times.

6) Lower your left leg tot he floor, switch legs, and repeat the exercise with your right leg. Repeat 4-8 times.

Proper Exercise Technique:

Your hips and torso should remain stable throughout the exercise. If necessary, prop yourself up with your hands beneath your hips once you are in a bridge position.

Your buttocks are to remain tightly squeezed as you focus on maintaining abdominal stability.

*Avoid: Lifting your hips to do the work by extending out of your hips.  Lifting your hips so high that your weight shifts onto your neck.

*This exercise is not recommended if you have a neck issues/pain or knee injury.*

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