The Single Leg Floor Bridge Is A Basic Core Stabilization Exercise That Strengthens The Glutes and Hamstrings. The Challenge Is To Maintain Hip Stability While Balancing On 1 Foot.
Lie on your back. Bend knees at a 90 degree angle.
Maintain neutral low back.
Place feet on mat at hip width.
Place your arms out to the sides palms down.
Gently draw the shoulder blades back.
Lift right foot a few inches off mat.
Draw your navel toward your spine as you lift your lower back off mat.
Bridge the body up into a straight line with knees higher than hips, and hips higher than shoulders.
Pause for a few seconds , and then slowly lower your back down to the mat.
Keep the right foot off mat for desired number of repetitions.
Move slowly and maintain stability throughout the exercise.
Repeat the exercise by lifting the left foot off the mat.
ERRORS: Arching the low back. Flattening the low back to the mat. Raising shoulders toward ears. Placing feet together or too wide apart. Uneven hips during lifting. Unable to maintain stability. Tailbone sags toward the mat.
Joseph Pilates (1883-1967) immigrated to the United States from Germany around 1925. Thereafter, he and his wife Clara, opened a fitness studio in New York City, where he taught an exercise regimen that he named Contrology. The routine primarily focused on core strength using either a mat, a reformer, or one of several other machines invented by him. Sometime after his death in 1967, his exercises became known as Pilates.