Core Stabilization Exercises: Progression 1

This week we will turn out attention to bridging and superman exercises. To perform the bridging exercise, always remember to engage your abdominals, squeeze your buttock, and then lift up off of the table. Progressions include performing the bridge pushing off just one leg, increasing the hold times, increasing total duration of the exercise and finally pushing up off of a Pilates ball at level 5. For the Superman exercise, begin face down on a table and lift arms/legs in an alternating fashion. Progressions include lifting arms/legs at the same time with elbows bent and increasing the hold times, increasing the total duration of the exercise, and finally adding ankle weights. As with last weeks exercises, level 4 and 5 are meant for high level athletes returning to sport.

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