The Bridge is both a position and an exercise in Pilates. Here, you'll see how to form the Bridge position, which is a basic movement that is used in many different Pilates exercises.
Follow these steps to form the Bridge position:
Lie on your back with your knees bent and your feet flat on the floor.
Push your hips up as high as you can and hold them there.
Take a deep breath in, and as you exhale, squeeze your butt, drop your rib cage, and pull your navel in toward your spine to make your torso as flat as possible.
Your body should make a flat plane, with no bowing of the body up or down.
You can maintain this tabletop torso by continuing to squeeze your butt and knitting your rib cage down into your belly.
You’ll feel a good burn in the back of your legs (hamstrings) and in your butt (glutes).
The Bridge position in Pilates.