Shoulder bridges are exercises that I use in my pilates classes all the time! We do them straight on the floor, on a small ball, and I even do them with medicine balls at the gym! Today, I’m demonstrating a way to use what you have in your home to feel the burn on your backside! Do this at the gym, backyard, or during commercials as you watch tv to get that backside toned up!
Keep These Things In Mind:
- Keep your chest open and shoulders away from your ears
- Keep your hips square with the ceiling. Don’t let them fall off to one side or another.
- Do 2-3 sets of 10-20 lifts. Make sure to switch sides to keep both sides even!
Variation 1: Basic Shoulder Bridge
Lift rear end up and down.
Variation 2: Marching Shoulder Bridge
Lift rear end up, then lift right leg off the step, drop it back down to the step. Drop rear end to beginning position. Repeat, but lift the left leg off the step. Repeat
Variation 3: Straight Leg Drop Lifts
Lift the rear end up, then take the right leg straight into the air. Drop and lift the booty while keeping the leg straight in the air. Repeat on the other side.
Variation 4: “Dig in”
Go to your HEELS on the step. Do all the above variations like that. You can even put the feet in a very narrow stance to make it harder!
Video Demo Below!