PILATES EXERCISES: VARIANTS OF THE SHOULDER BRIDGE TO TONE THE BUTTOCKS - EXERCISES-PILATES
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Pilates Exercises: Variants of the Shoulder Bridge to Tone the Buttocks




A Pilates lesson that explores the variations of the bridge which, in this particular workout, focuses on strengthening and toning the buttocks

raised x4 right + left
  • bridge position (shoulder bridge) leg stretch + bent knee x4 right + left
  • bridge position (shoulder bridge) leg stretch upwards x4 + leg momentum x4 right + left
  • bridge (shoulder bridge) + altered leg lengthening right + left x4
  • bridge position (shoulder bridge) right leg stretch upwards, circodimenti (circles counterclockwise and clockwise) 4 + 4
  • bridge position (shoulder bridge) elongation of the left leg towards the top, circumduction (circles clockwise and anticlockwise) 4 + 4
  • shoulder bridge on toes + arms straight up x4
  • bridge position (shoulder bridge) on the toes + arms stretched upwards + right + left knee x4
  • bridge position (shoulder bridge) on the toes + arms stretched upwards + leg lengthening + bent knee x4 right + left
  • bridge position (shoulder bridge) on the toes + arms stretched upwards + leg stretch upwards x4 + leg momentum x4 right + left
  • bridge position (shoulder bridge) on the toes + right leg stretching upwards, circumduction (circles counterclockwise and clockwise) 4 + 4
  • bridge position (shoulder bridge) on the toes + left leg stretch upwards, circodimenti (circles clockwise and counterclockwise) 4 + 4
  • pelvic floor stretching; hamstring stretching; piriformis stretching; stretching buttocks
    • Tags:  natural-supplements vaccination I swim 





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    A Pilates lesson to tone the buttocks by exploiting the potential of the bridge or shoulder bridge, discovering all the variations of this exercise to have firm buttocks