How to Teach the "Bridge Legs Up Wall" Pilates Exercise, Including 15 Modifications, 10 Teaching Tips, and a 30-Minute Workout Plan
Greetings fellow Pilates teacher or serious student. My name is George Watts. I'm the creator of the Online Pilates Lesson Planner.
The "Bridge Legs Up Wall" Pilates exercise is an excellent way to enhance glute strength, core stability, and lower back flexibility.
In this blog, I’ll explore how to teach the Bridge Legs Up Wall exercise, provide 15 modifications to suit different fitness levels, and offer a 30-minute workout plan with this exercise.
6 Teaching Steps for the Bridge Legs Up Wall Pilates Exercise
Step 1: Start Position
Lie supine with the soles of your feet against a wall, thighs at a 90-degree angle. Arms by your sides, palms down.
Step 2: Engage Core
Exhale and press your feet into the wall, curling and lifting your tailbone.
Step 3: Lift Tailbone
Press your low back into the floor to peel your tailbone up one vertebra at a time.
Step 4: Lift Hips
Raise your buttocks until your thighs are parallel to the floor.
Step 5: Lower Slowly
Lower your spine one vertebra at a time to the starting position.
Step 6: Repeat
Repeat the lift and lower sequence as desired.
10 Teaching Tips for the Bridge Legs Up Wall Pilates Exercise
Tip 1: Controlled Movement
Ensure movements are slow and controlled to maximise benefit and avoid strain.
Tip 2: Engage Core
Constantly remind students to engage their core muscles for stability and support.
Tip 3: Press Through Heels
Encourage students to press through their heels to activate the glutes effectively.
Tip 4: Maintain Neutral Spine
Emphasise the importance of maintaining a neutral spine during the lift and descent.
Tip 5: Avoid Overarching
Instruct students to avoid overarching their lower back by engaging their abdominal muscles.
Tip 6: Shoulder Placement
Keep the shoulders relaxed and grounded to prevent tension in the neck and upper body.
Tip 7: Breathing Technique
Remind students to exhale during the lift and inhale as they lower their hips.
Tip 8: Hip Alignment
Ensure hips are lifted evenly to avoid any imbalance or strain.
Tip 9: Smooth Transitions
Encourage smooth transitions between lifting and lowering the hips for fluid movement.
Tip 10: Use Props
Suggest using props like a yoga block or cushion under the lower back for added support if needed.
15 Modifications for the Bridge Legs Up Wall Pilates Exercise
Modification 1: Mini Bridge
Perform a mini bridge, lifting the hips just a few inches off the floor for beginners.
Modification 2: Single-Leg Bridge
Lift one leg while in the bridge position to challenge balance and stability.
Modification 3: Stability Ball
Place your feet on a stability ball to increase instability and engage the core more.
Modification 4: Resistance Band
Use a resistance band around your thighs for added glute activation.
Modification 5: Elevated Bridge
Place your feet on a raised surface like a step or block.
Modification 6: Pulse Bridge
Add small pulsing movements at the top of the bridge for increased intensity.
Modification 7: Bridge with Arm Circles
Perform arm circles when the arms are extended overhead for shoulder mobility.
Modification 8: Weighted Bridge
Place a weight or sandbag on your hips for added resistance.
Modification 9: Bosu Ball Bridge
Perform the exercise with your upper back on a Bosu ball to challenge your balance.
Modification 10: Wide Stance Bridge
Place your feet wider apart to engage different muscle groups.
Modification 11: Bridge March
Alternate lifting each foot off the ground while maintaining the bridge position.
Modification 12: Pilates Ring Bridge
Place a Pilates ring between your thighs and squeeze during the bridge for inner thigh engagement.
Modification 13: Rolling Bridge
Roll up into the bridge and roll down one vertebra at a time for spinal articulation.
Modification 14: Ankle Weights
Add ankle weights for increased resistance and challenge.
Modification 15: Extended Hold
Hold the bridge position for an extended period to build endurance.
30-Minute Workout Plan With the Bridge Legs Up Wall Pilates Exercise
Warm-Up:
Exercise 1: Spinal Rolls
Begin with spinal rolls, standing tall and slowly rolling down your spine to touch your toes, then rolling back up.
Exercise 2: Cat-Cow
Cat-cow stretches on all fours, alternating between arching and rounding your back.
Exercise 3: Shoulder Rolls
Finish the warm-up with shoulder rolls, rolling your shoulders forward and backward to loosen up the upper body.
Main Workout:
Exercise 4: Bridge Legs Up Wall
Start with the Bridge Legs Up Wall exercise, focusing on slow, controlled movements.
Exercise 5: Modified Bridge Legs Up Wall with Stability Ball
Incorporate a stability ball under your feet for added challenge.
Exercise 6: Plank to Downward Dog
Move into plank to downward dog, lifting your hips into downward dog and returning to plank.
Exercise 7: Bridge Legs Up Wall with Resistance Band
Perform the bridge with a resistance band around your thighs for added glute activation.
Exercise 8: Bird-Dog
Perform bird-dog on all fours, extending opposite arm and leg and switching sides.
Exercise 9: Bridge Legs Up Wall with Pulses
Add small pulsing movements at the top of each bridge lift.
Exercise 10: Side Plank
Transition into a side plank, holding for a period and focusing on core engagement.
Exercise 11: Single-Leg Bridge Legs Up Wall
Perform the bridge with one leg lifted for added core and glute engagement.
Exercise 12: Bridge Legs Up Wall Circles
Add leg circles when the leg is extended for added hip mobility.
Exercise 13: Seated Arm Float
Finish the main workout with seated arm floats for a gentler version.
Cool Down:
Exercise 14: Child’s Pose
Start with child’s pose, sitting back on your heels and stretching your arms forward.
Exercise 15: Thread the Needle
Move into thread the needle, sliding one arm under the opposite arm while resting your shoulder and head on the mat.
Exercise 16: Seated Forward Fold
Transition into a seated forward fold, sitting with legs extended and reaching forward to hold your feet or shins.
Exercise 17: Supine Twist
Finish with a supine twist, lying on your back and bringing one knee across your body into a twist.
Exercise 18: Deep Breathing
Conclude with deep breathing, sitting comfortably with eyes closed and taking deep breaths in through your nose and out through your mouth.
All these Pilates exercises are available within the Online Pilates Lesson Planner..
Conclusion
Teaching the Bridge Legs Up Wall exercise in Pilates requires attention to form and engagement of the core, glute, and leg muscles. By adding modifications, you can tailor the exercise to different fitness levels and needs.
The Online Pilates Lesson Planner offers over 1000 Pilates pre-filled exercises and over 100,000 pre-filled Pilates workouts. Users can create their own Pilates workouts in under 5 minutes.
Happy teaching!
