Dynamic Transverse Abdominis Strengthening in Single-Leg Bridge With Upper Body Lock

Description

You are lying on your back with your knees bent and a Pilates ring or ball in your hands. You will exhale and draw in your stomach to contract the transverse muscle, then squeeze the ring to lock your upper body. Next, lift your hips until your torso and thighs are aligned, then extend one leg and draw circles in the air. After a few repetitions, you return to the starting position.

Settings

Equipment

Pilates Ring

Positions

Bridge

Muscle groups

Hip flexorsHip adductorsHip extensors

Difficulty

Moderate

Movement

FlexionAdductionCircumductionExtension

Contraction mode

IsometricConcentric