Newsletter for news & promos

Pre-Pilates: Spinal Mobility & Strengthening – Bridging



Foundations: Spinal Mobility & Strengthening

Quick Intro: Bridging: aka “Pelvic Curls”

At first sight, this is a simple exercise.  But when you start to dig deeper, there is a whole lot going on!  But for starters, let’s just think of this exercise as an exercise that promotes spinal flexibility and mobility.

What’s it good for?


🌟 Increasing the mobility and flexibility of the spine.
🌟 Learning to coordinate breath, deep abdominal activation and movement in one exercise



A quick “how to”…


🌟 Lie face up with bent knees, your feet flat on the floor and your arms at the sides of your body.
🌟 Hollow the abdominals and curl the tailbone up toward the ceiling, melting your lower spine into the mat, in order to roll the back off the floor. Roll back down one vertebra at a time.

Hints & Tips:

🌟 Imagine you are wearing a striped shirt and lift one strip up off the floor at a time.
🌟 Imagine your spine is a string of beads and pick up one bead at a time.
🌟 Imagine that your tailbone is an airplane taking off the runway and is climbing upwards and forwards, lengthening your spine.
🌟 Be aware that your hips rise evenly.

Any Questions?

Ask away – I love to help!  Click here for the Contact Page 🙂 – or leave a comment at the bottom of the post – see you there…


Don't miss out on exclusive benefits.

Sign up to our newsletter today!

Download your Academy Brochure

Sign up to receive your brochure.