How to Do Pilates Shoulder Bridge Exercise - part of the women's fitness video series by GeoBeats.
Hello, we're Katherine and Kimberly Corp. We own Pilates on Fifth in New York City, and we would like to show you the Pilates exercise, Shoulder Bridge. So Kimberly is going to lie on her back. She's going to have her knees bent and place her feet about sit bone distance apart, and you also don't want to bring your heels too close too see, you want to be a comfortable distance away. The pelvis and spine are nice and neutral. What we mean by neutral is that you're not, if we're to balance a bowl of water or a cup of soup on your right here on your tummy, it would not roll towards your belly button since you have a nice heavy tailbone. Inhale here to prepare, on the exhale she's going to engage her glutes, its the buttox muscles. Lifting up, straight line between the armpit and the knee. Now inhale, she's going to take her left leg first reaching to the ceiling, and now exhale flex and lower the leg, inhale lift. Now she's only lowering to the level of the other leg. Exhale flex and lower, inhale lift. Now exhale bend the knee, come down to about heel and switch sides. Now inhale lifting up, she's going to continue while I tell you couple of things to watch out for. Exhale lower. You want to make sure that one hip isn't hiking. You also want to make sure you're not sinking into that supporting leg. So nice and strong in that supporting glute. Coming down and we'll do one more time each side. Inhale reaching up, exhale flex and lower, inhale lift, exhale flex and lower, inhale point and lift. One more time. And you know with this exercise you can pick up the pace a little bit all the while maintaining this stability that adds a little bit of a challenge. Exhale lower, inhale lift, exhale lower, inhale. One more time, exhale, inhale, exhale bending the knee. Inhale reaching long out the knees, then exhale like you want to cropping down the hip flexers(Unclear), coming down. No rolling in the Shoulder Bridge exercise.