The Bridge


This exercise strengthens the action needed for consciously boosted pelvic floor control and targets the

  • gluteus (butt) muscles,

  • pelvic floor muscles,
  • hamstrings,

  • abdominals,

  • back muscles and

  • inner thighs.

Exercise Description

Phase One

  • Lie flat on your back with your knees bent, feet flat on the floor.
  • Place the ball, pillow or towel between your knees.
  • Keep your arms at your side with your palms down.
  • Raise your pelvis until your body is in a straight line from shoulders to knees.
  • Release any access abdominal tensioning as you are elevating your pelvis.

Phase Two

In the same time:

  • Squeeze your knees together
  • Squeeze your bum
  • Zip Up

Hold for 3, 5 or 7 seconds

Phase Three

  • Release the contractions and allow your pelvis to relax down an inch.
  • Perform a Power Zip Up with the knee and bum squeeze and elevate your pelvis back an inch.
  • As you release the Power Zip Up also release the knee and bum contraction and release your pelvis down an inch.
  • Repeat the Power Zip Up/knee/bum contraction and release 3, 5 or 7 times in a row.
  • Relax your pelvis back down to the floor and let go of all muscles that were involved in this exercise.
  • Take 2 deep breaths (or more).

Suggested Number of Repetitions

Repeat this exercise 3, 5 or 7 times.

Help Desk

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