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In my last article, I wrote about the first simple stability move, the plank. (did you find them simple?)

Another great move to build core strength and stability works the opposite muscle groups: the bridge.  

For the basic bridge, lie on a carpeted floor or an exercise mat.  Bend your knees, so your feet are slightly away from your buttocks.  Your arms your straight at your side, resting palm downs on the floor, and your shoulders are relaxed.  Slowly push down with your feet, pressing your hips up.  Do not press too far.  Adjust your feet and hips so there is a straight line from your ankles to your knees, and another straight line from your knees to your shoulders.  Concentrate on holding your hips in this position.  Do not press them up too far and arch your lower back.

Hold that position for 20 seconds, then relax again to the floor and rest for 20 seconds.

Part Two: One Leg Leg Raises from Bridge.

Again, press down through your heels and lift your hips up into the bridge.  Now lift one leg straight with your body (there is a great example of this position [Link Removed] shown here.. but the leg movement is lower.  And really, I never looked this  

Do 10-15 of these lifts with one leg, lower your body to the floor and rest for 20 seconds, then repeat with opposite leg.

These moves are killers for developing strength in your lower abs, pelvic floor, lower back and hamstrings.  Since we are all women "of a certain age".. please note those words: pelvic floor.  I find this exercise does more than Kegels for building pelvic strength, reducing stress incontinence and .. oh by the way, improving sexual pleasure.  

Please note: I am not a professional, though I try to point to videos and other resources created by professions.  If you feel pain or discomfort in performing these tasks, check out your form with a personal trainer, or a yoga or pilates instructor.

Better Every Year is the goal of writer Debra Roby. She has been published at [Link Removed]


Bettereveryyear, Your links have been removed, please consider upgrading to premium membership.



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