Jes Reynolds…Your Fitness Coach

The supine bridge and pelvic lift are two core strength training exercises that help people who experience low back pain or tightness.  Personally I don’t include the basic version of these exercises in my regular workout routine unless I’m having trouble with my low back.  There are more difficult, single leg versions of these exercises though, and I do include those in my regular routine.

When performing a supine bridge, as opposed to a prone bridge, you are lying on your back facing upward then raise your hips so that only your head, shoulders, and feet are touching the floor.  As you are doing this, you should push through the heels and intentionally engage the glutes.  The supine bridge focuses on the gluteal muscles. Stronger gluteals help maintain pelvic control and regularly performing the supine bridge and pelvic lift often alleviates low back pain.

To perform a pelvic lift, use the same starting position as you would for the supine bridge.  Perform the supine bridge but instead of holding an isometric contraction of the glutes at the top, lower your hips down to the floor and repeat by lifting them back into the position of the supine bridge.  This movement should be done slowly with total control and a focus on flexing the glutes to do so.

Remember, core strength training isn’t just about having strong abdominal muscles.  Having core strength means strong abs and a strong back.  The muscles comprising the core should be strengthened equally.  Well balanced core strength produces good posture and enables the vertebrae to sit properly on top of one another.  This in turn allows and the nerves of the back to be free from impingement or irritation.  Practicing the supine bridge and pelvic tilt will help to strengthen muscles of the lower stomach, back, buttocks and upper thigh.

For a physical therapy diagram that shows the proper way to perform the pelvic lift, click here.