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.
- 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.
- 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.
- Keeping abs tight, slowly roll down one vertebra at time until your tailbone is on the floor. Repeat 4 times.
- 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.