Take Home Exercises

Five Minute Core Corner: Bridge Pose

Muscles groups used: abdominals, low back, hamstrings and glutes

  1. Lie flat on your back with knees bent, hands at your side and feet flat.
  2. As you inhale, tighten lower abdominals by pulling belly button to spine, and flattening lower back against mat.
  3. During your exhalation, press heels firmly into the ground, and slowly lift pelvis off the mat, lifting one vertebrae at a time. Lift only as high as you can without feeling any strain in your back.
  4. Pause for several seconds, inhaling and squeezing glutes.
  5. During your next exhalation, slowly lower back to the mat, one vertebrae at a time.
  6. Relax abdominals and then repeat exercise, 6-8 times.

Bridge Pose I Bridge Pose II 

Advanced progression options:

  1. Marching (not pictured):  At the top of your bridge, lift one foot at a time six inches off the ground while keeping pelvis stable. Repeat 6-8 times, alternating feet, then roll back down to starting position.
  2. Leg hold: At the top of your bridge, straighten one leg, holding for 5-10 sesconds. Return leg to starting position, and extend opposite leg. Roll back down to starting position.
  3. Leg lowering: From the top of your bridge, extend one leg straight to ceiling, and then lower and lift 6-8 times while keeping pelvis stable. Return to starting position. Roll up into a bridge again, and then complete 6-8 leg lifts on opposite side.

Bridge Pose III Bridge Pose IV Bridge Pose V

Five Minute Core Corner: Bird Dog

Muscle groups used: lower back, shoulders, abdominals, glutes

  1. Start in quadruped position on hands and knees, neck and spine in neutral position.
  2. Tighten abdominals by pulling belly button in to spine.
  3. Extend one leg directly back, tightening glutes (do not arch your back, and keep hips level, with no rotation).
  4. While maintaining abdominal contraction, raise opposite arm.
  5. Hold position for 5-10 seconds, repeat on other side.
  6. Complete six times on each side.

Bird Dog 1 Bird Dog 2 Bird Dog 3