"The Bridge"

The Bridge
This is the ultimate abdominal exercise because it works all of the abdominal muscles in a functional way. Our abdominal muscles are designed to help us stand upright together with our back muscles. This exercise, and only this exercise, simulates this postural position.

WARNING

Do this AFTER you have mastered the 'B-Line Abs' program.
If you try this BEFORE you develop the muscular contraction from the B-Line Program, there is a high risk that you will use your back muscles to do the work in this exercise.
If, or when, you feel that your back is doing the work, rather than your abdominals,
STOP IMMEDIATELY.

  

 

 

You can do it anywhere
and anytime.
The more you do it,
the better you get.


*COACHES TIP*
*keep your butt in line with your
shoulders and knees - FLAT

 

Basic Bridge

START POSITION

on elbows and toes

ACTION

bring your body into a flat position resting only on your elbows and toes
hold in this position for as long as you can without recruiting the back muscles
come out of the held position AS SOON AS you can no longer hold perfect form

1. Begin holding for 10 seconds
2. Rest - wait 10 seconds
3. Repeat steps 1 and 2 for 1 minute

CRITICAL DISTINCTION

focus on your abs pulled up toward your spine the entire time you are in the bridge position
shoulders are to be directly above elbows - there will be wrinkles at the elbow if you are pushing/bracing yourself between elbows and toes
ankles at right angles - not pushing from toes

Mel, Stephanie and Alison doing their Bridge for so long now that they read magazines, books, and listen to CDs.
(not really)


*COACHES TIP*
*continue to breath normally
while holding the bridge

 

Building Bridge

ACTION

Increase your holding period by 1 sec. every day until you are holding for 1 min.
Rest - wait 15 - 30 seconds
Repeat 3 times

 

 

 

 

 


Mel doing a 'Super Bridge'


Alison doing a 'Super Bridge'
What is remarkable about this is Alsion is a World Record holding Para Olympian and has no feeling in her left leg. Stephanie placed Alison's foot in position so that she could do this. She does it with extraordinary strength and control.

 

 

Super Bridge

ACTION

1. Place one foot on top of the heel of the other foot while holding bridge position
2. Repeat with the opposite foot
3. Alternate lifting straight legs - hold

CRITICAL DISTINCTION

make sure your hips are parallel to the floor
make sure they remain stable throughout the leg lifts

COACHES TIP

try to keep everything level