This month’s exercise is the back bridge!  One of the most overlooked core exercises, this exercise is fantastic for strengthening the core and targeting the lower back and hips.

Lay flat on your back with your arms out from your sides for support and plant your feet firmly on the floor while fully bent.  From there, raise the hips up as far as you can get them and hold there for your desired amount of time.  Shooting for 1 minute is a good start.

If the basic back bridge becomes too easy, numerous variations can be used to advance the exercise.  Simply laying weight on your hips can significantly increase the difficulty.  In the video I have shown two other variations.  With the back bridge march, you will lift one foot at a time up while keeping the other foot planted and then alternating like a marching motion.  Note that you should keep your hips in the exact same location through the entire process, no twisting or lowering of the hips.

In the back bridge with leg abduction, you will extend one leg out straight and moving it away from the starting location.  This exercise too should be done with no hip movement and keep the knees on the same level.  Most will drop the hip of the lifted leg, especially as it moves out and away, this is what makes the exercise difficult and adds an additional “hold” during the exercise to prevent the twisting of the pelvis.  Keep your toes point up during the abduction movement and try pushing the heel out rather than the toes.  This will help you focus on keeping the hips in proper position.

Many other variations are available, such as placing the base foot on a non-sturdy object, such as a medicine ball or stability ball, among many other things.