There are a lot of ways to enjoy this great core exercise as it offers many progressed varieties.
The Classic Floor Bridge
The most gentle entry into this exercise is to 1 to 3 sets with 12 to 20 repetitions. Further progression is to use time under tension or isometrically hold your hips in the air for 1 to 2 minutes. The next point of progressing difficulty is using weights and bands to resist the upward hip movement. You can also use a BOSU ball and use it to try and stabilize your feet.
- Start in a lying down position with your knees bent at 90 degrees and your feet placed flat on the floor at a hip width distance.
- Pull your abs in and engage your glutes as you push through your heels to raise your hips into the air.
- Be sure your lumbar spine alignment is straight.
- Lower your hips back into resting position.
The Single-Leg Floor Bridge
The next logical progression is to use one leg! This exercise challenges your anti-rotation and cross core stabilizers. Be sure to keep the hips, knee, and ankle fully extended. Don’t let your hip drop by keeping them level to each other. You can start this progression with 1 to 3 sets with 12 to 20 repetitions. Both sides count as a set. If you want to jump into a harder challenge, try the single-leg floor bridge with a time under tension for 1 – 2 minutes. The next point of progressing difficulty is using weights and bands to resist the upward hip movement.
The Floor Bridge Pullover
Turn this great core stabilization exercise into a great compound stabilization exercise with a 10 – 15 pound weight! This exercise can be progressed much in the same manner as presented with the classic floor bridge.