Focusing on your core is a great way to tone your back
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Linda Farrell: Hi! I'm Linda Farrell, creator of the Linda Fit Pilates Program in New York City. This move, the long bridge is based on the classic Pilates exercise shoulder bridge. Let's take a look at classic shoulder bridge, we're going to bridge up into a powerful hip and back extension, pressing into the heels, holding for about six to eight breaths, and then will release. Now, in long bridge, we're going to lengthen the lengths adding more weight creating a lower level load, will push into the heels and lift up into that same strong extension and will hold for six to eight breaths keeping those belly muscles strong, keeping that back solid and those heels pressed to the floor and will release. Now, to make it little easier, will bend the knees just slightly creating a shorter weight load, and again we'll press into the heels and lift up into that powerful back extension, breathing for six to eight breaths using the back and belly, and then will release. Now, for a most advanced options, we're going to straighten those legs again, we're going to press into the heels, lift up into that powerful extension, press into your heels and let's lift that right leg up keeping everything solid and stable, and will lower the leg, we'll lift the other leg, breathing, and then will bring the leg down and will release and maybe you'll repeat that one again. Let's bring the knees into the chest to release the back and more breath. And those moves can be done again for six to eight breaths or you can come out of it sooner, and for other great moves, please go to prevention.com/fitness.
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