Karrie Adamany Pilates
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Booty Watch 2013

Do you want shapely legs and a perky bum? Of course you do. Yes, summer is fast approaching, but maintaining a firm behind is something we strive for no matter what time of year. This exercise can do that for you. And so much more.

The Shoulder Bridge position strengthens and lifts your glutes (bum) and lengthens your hamstrings (the backs of your legs). It also develops core stability by strengthening your abs, hips and back. It’s a great multi-tasking movement that can be done everyday if you are so ambitious. I do it at least 4 times a week.

There are lots of different things to think about with this exercise, and several variations to explore. But for the purpose of this post, we are going to focus on the stability of this movement once you are up in the bridge position. You know, to get your booty lifted.

1.  Lie on your back on the mat with your feel hip distance apart. Relax your upper body. In the photo you will see that I have my hand on my ribcage. This is to remind you to check to see that your ribs are not popping out. (When you get to the top of this movement you may also want to check to see if your ribs are behaving). Press your feet firmly into the mat – without lifting your buns – and feel your hamstrings engage.

 

2.  Firmly plant your arms into the mat, contract your abdominal muscles and lift your hips up so that your body is in a straight, diagonal line, from your shoulders to your knees. Make sure that your hips are even – i.e. not sinking into one side. Your abdominal muscles are working to help maintain a long torso. Your glutes and hamstrings are working to keep your hips lifted and square. Relax your neck. Hold the position for 10 counts. Lower your body back down to the mat. Repeat 3 times.

For an extra challenge: while up in the full bridge position, lift one leg and extend it straight up to the ceiling. Hold it for 10 counts. Put your foot down, center your body, and repeat with the other leg.

This exercise is also great because you can do it anywhere and you don’t need much space. There are many variations we can add to it. Ask me for more!

On a mission to get us all bootyful for summer…

xoka