Bridging the Back: Exercises for a Strong Torso

GLUTE BRIDGE 

Start Back and feet are flat on ground, knees bent, arms to the sides. 

Beginner Lift hips as high off the ground as you can, using your arms for stability. This is the bridge. Hold for a breath and release to the ground. Repeat eight times for one set. Complete three sets. 

Intermediate Repeat as above, but cross arms over your chest. This decreases your base of support, increasing the intensity of the movement. Complete three sets of 12 repetitions. Advanced With arms on the ground, drive one foot into the ground while lifting the opposite knee toward your chest. Lower the leg and repeat on the other side. Complete three sets of 15 reps per side. 

Expert Repeat the advanced level with arms crossed over your chest. 


TABLE TOP 

Start Place the palms of your hands and soles of your feet flat on the floor. Fingertips point toward your heels. Spine is straight and gaze is to the ceiling. 

Beginner From the start position, straighten right leg and lift toes toward ceiling in the path of a battement. Leg should be perpendicular to the floor. Hold for a breath and lower to the ground. Repeat with left leg. Work up to three sets of 20 reps per side. 

Intermediate From the start position, straighten right arm toward the ceiling. Hold for a breath and lower. Repeat with left arm. Repeat 15 times on each side. Work up to three sets. 

Advanced Once you’ve mastered the beginning and intermediate versions, try lifting the right arm and the left leg at the same time, while keeping hips high. Hold for three counts and lower. Repeat with opposite leg and arm. Repeat sequence 15 times. Work up to three sets. 


BRIDGE SERIES 
Note: At each level, hold for 15 seconds and lower. Repeat four times. Work your way up to 60-second holds. 

Beginner Lie on your back and rest both heels on a bench or a stool with legs parallel, creating a 45-degree angle with the ground. Begin with arms placed on the ground at your sides. Contract your core and raise your torso off the ground, lifting your hips as high as you can. Use arms for stability only, and not to help execute the exercise. 

Intermediate For a more intense workout, cross your arms over your chest. 


BRIDGE SERIES WITH BALL 

Beginner After you’ve mastered the bridge series using a stationary object, try resting your feet atop a physio ball, arms on ground. As you lift your hips, concentrate on keeping the ball steady in order to recruit your core even more. 

Intermediate For a more intense workout, cross your arms over your chest. 

Advanced Once you’re confident with the intermediate level, challenge yourself by lifting one leg off the ball, toes pointed at ceiling. First lift your hips, then raise the leg. Hold for one breath before lowering leg to the ball, then bring hips back to the ground. Alternate the working leg, repeating 12 times on each side for one set. Complete three sets. 

Expert For an added challenge, try this exercise with arms crossed in front of chest.  


Ben Hendrickson is an ACE certified personal trainer and is on the staff of Chelsea Piers & Entertainment Sports Complex in NYC.

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