Express Move!

Fitness
on November 1, 2008

Shoulder Bridge With Heel Raises

This exercise from Crunch Fitness's 30-minute class, Pilates Express, will do wonders for your lower half. It works your butt, calves, inner thighs and your abdominals, to boot! Do 2 – 4 sets 3 days a week to get the best results.

  1. Start by lying on your back, knees bent, feet flat on the floor with a Pilates ring or a volleyball-size ball between your legs, arms straight by your side.
  2. Push into your heels and slowly lift your tailbone until only your shoulders and feet are on the floor in the shoulder bridge position. Hold; tighten abdominals.
  3. Keeping abs tight, slowly roll down one vertebra at time until your tailbone is on the floor. Repeat 4 times.
  4. On the last rep, pause in the shoulder bridge position. Squeezing the circle or ball between your legs, lift and lower your heels 4 times. (Be careful not to let your bottom droop to the floor!) Repeat 4 times, then slowly roll down one vertebra at time until your tailbone is on the floor.
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