Monday, October 5, 2009

Monday's Move of the Week

The Move: Bridge with leg lift

I love exercises that work multiple areas of the body (what can I say, I’m a multi-tasker). The bridge with leg lift is a perfect example of this. It works the core and lower body.

Muscles Worked: Gluts (butt), core (abs and lower back), hamstrings (back of thighs)

How to:

  1. Lay face up on a mat with legs bent
  2. With abs in tight, slowly press through the heels and raise the hips off the ground until your body makes a straight line from the shoulders to the knees
  3. Extend the right leg until straight and lift and lower slowly while all the weight is on the left leg. Place the right foot back on the ground.
  4. Repeat with left leg

Trainer Tips:

  • The bridge itself might be challenging enough in itself, therefore, listen to your body and work up to the leg lifts when necessary
  • When you lift one leg up, the tendency will be to lean to one side to support the body…resist this inclination and focus on keeping the core tight and the planted leg strong
  • Don’t let the hips fall at all during this exercise. The point is to have a strong backside and core….work it!

Make ‘em harder: My favorite way to make these even more challenging is to place a small medicine ball under one leg and balance on it while doing the leg lifts…this is very hard, so work up to it!


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