The Pelvic Tilt Into Bridge exercise is a Pilates exercise that targets the core, glutes, and hamstrings.
How to perform
To perform the Pelvic Tilt Into Bridge exercise, follow these step-by-step instructions:1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Keep your arms by your sides with your palms facing down.
2. Engage your core muscles by pulling your belly button towards your spine.
3. Inhale to prepare, then exhale as you tilt your pelvis towards your ribs, pressing your lower back into the mat. This is the pelvic tilt.
4. Hold the pelvic tilt position for a few seconds, then inhale to release.
5. Exhale as you continue to lift your hips off the mat, creating a bridge position with your body. Make sure to keep your core engaged and avoid arching your back.
6. Hold the bridge position for a few seconds, then inhale to lower your hips back down to the mat.
7. Repeat the pelvic tilt and bridge movements for a set number of repetitions, focusing on maintaining proper form and control throughout the exercise.
8. To make the exercise more challenging, you can hold the bridge position for longer periods of time or add variations such as lifting one leg off the mat while in the bridge position.
9. Remember to breathe consistently throughout the exercise and listen to your body to avoid straining any muscles.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.