Bridge (Bilateral)- 10x
Single Leg Bridge- 10 each side
Marching Bridge- 10 each side
Plank with Double Knee Tap– 10x
Plank with Single Knee Tap- 10 each side
Plank with Hip Extension- 10 each side
Bridges- Start with a bilateral bridge. Lie on your back with knees bent and both feet driving into the ground. Maintaining a neutral spine, lift your hips off the ground. Be careful to power the movement with your hips (especially your gluteal muscles) and avoid going too high by overarching your low back. Perform 10 repetitions. Now try it with just one leg. Press your right foot into the floor and extend your left leg towards the ceiling. Lift your hips and keep your pelvis square. Perform 10 repetitions with each leg. Finally try a marching bridge. With both legs bent, press both feet into the floor and lift your hips into a bridge. While up, begin to “march,” alternately lifting one foot a couple inches off the ground and then the other. Aim to keep your pelvis square and facing the ceiling; avoid rocking from side to side. Perform 10 on each side for a total of 20 “marches.”
planks- Begin this series in a low plank on your forearms. Maintaining a neutral spinal position and good stiffness through your entire body, try to tap both knees down towards the ground. Keep your hips steady. Perform 10 repetitions. Now alternate with a single knee tap. Don’t allow your hips to collapse or sway. Finally try an alternating hip extension. Engage your gluteal muscles and lift your straight left leg a couple inches off the floor, and then your right leg. Complete 10 on each side.