Bridging is a wonderful exercise when you're pregnant. It strengthens the butt to support the pelvis, opens the front line of the body and best of all - tones and sculpts the booty

Shoulder Bridge Progression - Pulses

1. Shoulder Bridge Progression - Pulses

GOAL: Strengthen and tone the butt and legs and support the pelvis

SET-UP: Supine

PROPS: Theraband, Small Ball

REPETITIONS: 8x

See exercise details
Inhale breathe into the back and sides of the ribcage. Exhale draw the belly button to your spine to stabilize the pelvis and then hinge the hips off the mat. Imagine digging your heels as you lift and lengthening from the hips over the knee caps. Inhale keep your belly button connected as you lower an inch. Exhale lift the hips back up. Repeat. Lower your body in one piece back to the mat. Try and avoid articulation in this exercise. Imagine instead your pelvis and hinge and keeping the spine long and connected throughout the exercise. This exercise can be performed with heels down and up as shown at the end of the GIF.
Shoulder Bridge Progression - Heels Down Toes Up

2. Shoulder Bridge Progression - Heels Down Toes Up

GOAL: Strengthen and tone the butt and legs and support the pelvis

SET-UP: Supine

PROPS: Theraband, Small Ball

REPETITIONS: 8x

See exercise details
Start with foot flexed - heels down, toes up. Inhale breathe into the back and sides of the ribcage. Exhale draw the belly button to your spine to stabilize the pelvis and then hinge the hips off the mat. Imagine digging your heels as you lift and lengthening from the hips over the knee caps. Inhale hold the position and keep your belly button connected. Exhale lower your body in one piece back to the mat. Try and avoid articulation in this exercise. Imagine instead your pelvis and hinge and keeping the spine long and connected throughout the exercise.
Shoulder Bridge Progression - Heels Down Toes Up - Pulses

3. Shoulder Bridge Progression - Heels Down Toes Up - Pulses

GOAL: Strengthen and tone the butt and legs and support the pelvis

SET-UP: Supine

PROPS: Theraband, Small Ball

REPETITIONS: 8x

See exercise details
Start with foot flexed - heels down, toes up. Inhale breathe into the back and sides of the ribcage. Exhale draw the belly button to your spine to stabilize the pelvis and then hinge the hips off the mat. Imagine digging your heels as you lift and lengthening from the hips over the knee caps. Inhale keep your belly button connected as you lower an inch. Exhale lift the hips back up. Repeat. Lower your body in one piece back to the mat. Try and avoid articulation in this exercise. Imagine instead your pelvis and hinge and keeping the spine long and connected throughout the exercise.
Shoulder Bridge Progression - Toes Down, Heels Up

4. Shoulder Bridge Progression - Toes Down, Heels Up

GOAL: Strengthen and tone the butt and legs and support the pelvis

SET-UP: Supine

PROPS: Theraband, Small Ball

REPETITIONS: 8x

See exercise details
Start on the ball of the foot - heels up, toes down. Inhale breathe into the back and sides of the ribcage. Exhale draw the belly button to your spine to stabilize the pelvis and then hinge the hips off the mat. Imagine lengthening from the hips over the knee caps. Inhale hold the position and keep your belly button connected. Exhale lower your body in one piece back to the mat. Try and avoid articulation in this exercise. Imagine instead your pelvis and hinge and keeping the spine long and connected throughout the exercise.
Shoulder Bridge Progression - Toes Down, Heels Up - Pulses

5. Shoulder Bridge Progression - Toes Down, Heels Up - Pulses

GOAL: Strengthen and tone the butt and legs and support the pelvis

SET-UP: Supine

PROPS: Theraband, Small Ball

REPETITIONS: 8x

See exercise details
Start on the ball of the foot - heels up, toes down. Inhale breathe into the back and sides of the ribcage. Exhale draw the belly button to your spine to stabilize the pelvis and then hinge the hips off the mat. Imagine lengthening from the hips over the knee caps. Inhale keep your belly button connected as you lower an inch. Exhale lift the hips back up. Repeat. Lower your body in one piece back to the mat. Try and avoid articulation in this exercise. Imagine instead your pelvis and hinge and keeping the spine long and connected throughout the exercise.
Shoulder Bridge Progression - Lower And Lift Both Heels

6. Shoulder Bridge Progression - Lower And Lift Both Heels

GOAL: Strengthen and tone the butt and legs and support the pelvis

SET-UP: Supine

PROPS: Theraband, Small Ball

REPETITIONS: 8x

See exercise details
. Inhale breathe into the back and sides of the ribcage. Exhale draw the belly button to your spine to stabilize the pelvis and then hinge the hips off the mat. Imagine digging your heels as you lift and lengthening from the hips over the knee caps. Inhale keep your belly button connected as you lift and lower both heels. Lower your body in one piece back to the mat. Try and avoid articulation in this exercise. Imagine instead your pelvis and hinge and keeping the spine long and connected throughout the exercise.
Tags: Butt, Prenatal