Tuesday, August 14, 2012

Bridging with Jillian!

Happy Tuesday everyone!

I am so excited about starting up my blog again! (Thanks to a little motivation from my friend Dennisse). I am planning on doing a once weekly blog on nutrition and/or fitness every Friday! But, I will also be posting intermittently on here various exercises, some healthy, quick, and budget-friendly recipes, and exciting news in the world of nutrition and fitness!

Today's exercise is BRIDGING!

Bridging is a great and quick workout that will efficiently work your booty, as well as sculpt your core if the proper muscles are engaged. 

*Don't forget: With ALL pilates and non-pilates exercises, you should be holding in your belly tight, and squeezing your glutes (booty). 

Step 1: Start in a supine position on your back with your knees bent and feet flat on the floor.
Step 2: As you inhale, bring your arms up over your head
Step 3: As you SLOWLY exhale, slowly bring your arms down to your sides while simultaneously lifting your pelvis off the ground.
Step 4: Hold the bridging position (with your abs and booty held tight) for 60 seconds.
Step 5. Inhale and very slowly return to your starting position with allowing only one vertebra to come back on the the floor/mat at a time.
Step 6: Repeat up to 5 times.

When you get to step 4 in the beginning version, you are going to hold your glutes in tight like you have a quarter in there, and are going to lift one leg at a time up to the level of the alternating knee. You will hold this pose for 15-20 seconds, and repeat with the alternate leg, repeating both legs 2-3x depending on your comfort level. 
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