Bridge Spine Curls

Lie with back on floor. Bend knees. Set feet on floor. Heels as close to sitting bones as possible. Arms by side with palms down. Press inner feet and arms into floor. Push tailbone up to pubis. Lift buttocks until thighs are parallel to floor. Raise arms overhead and place on mat behind you. Lower buttocks to mat, then lower arms to mat. Repeat.

Eases back pain. Strengthens buttocks and hams. Core-stabalizer.

Swiss ball. Folded blanket under shoulders.

• Bridge pose (chair variation)
• Bridge pose (5 variations)

Click here for lots of FREE downloadable Yoga lesson plans.

Click here for lots of FREE downloadable Pilates lesson plans.

1. Monday NYC Class
2. Claude Guggiari
3. Ask Genie2
4. Intermediate Pilates June 11th
5. Beginner/intermediate 3
6. Summer matwork class (shared)
7. Ask Genie3
8. Mathwork
9. Mat Bridge Workout: 17 Exercises In 17 Minutes
10. Mat Bridge Workout: 15 Exercises In 15 Minutes
11. Mat Workout 1: 45 Minutes
12. Pete & Gill's Holiday Workout :)
13. Relaxed (mindfulness)
14. Matwork Poses
15. matwork
16. Beginner 3
17. Diane Rowshangohar
18. Summer matwork class
19. Mat Work 4
20. Sept 4th No.1
21. Ask Genie3
22. Ask Genie2
23. Ask Genie1
24. Mat Pilates - Tuesday 11th July 2023 (NO PROPS)
25. Mixed Ability Feb '18
26. 1
27. pilates marts/april 2018
28. Beginner/Intermediate matwork class
29. Pilates Control 1
30. Beginner/Intermediate matwork class
31. Pilates Control 1
32. Beginner/Intermediate matwork class
33. Tiny dancer
34. Pilates for Horseriders - week 2
35. Beginner/Intermediate matwork class
36. Ask Genie1
37. Beginners Week 1
38. Ask Genie2
39. Beginners Week 1
40. Ask Genie1
41. Beginners Week 2
42. back pain
43. Spine
44. Ask Genie1
45. Julie’s weekend 2
46. Spine copied lesson plan
47. Ask Genie1
48. Lesson one
49. Ask Genie3
50. Pilates exam
51. Pilates exam main phase
52. Pilates Mat Flow
53. Ask Genie1
54. Spine lesson plan
55. Beginners Week 5
56. Ask Genie2
57. Assessment
58. Mary 2
59. februari 2020
60. Mat Work Exercises
61. physiotherapy stability class
62. Mat Bridge Workout: 15 Exercises In 15 Minutes
63. Mat Work 8
64. Mat Work 8
65. Ask Genie12
66. Virtual Pilates 8
67. Intermediate Pilates May 19th
68. General Pilates May 20th
69. Intermediate Pilates May 26th
70. General Pilates May 27/28
71. Beginner Class 01062020 by Corine
72. Beginners 3
73. Beginners 1 without standing
74. Beginners 1 without kneeling
75. Intermediate Pilates #2
76. Reformer Flow 1.5
77. upper back and shoulders
78. Cooke family 1
79. Beginners Week 5
80. Katie Burton 3.
81. Ask Genie2
82. Ask Genie4
83. Roly Starter plan
84. Ask Genie2
85. Ask Genie2
86. Foundation Mat Class
87. Foundation Mat Class- long
88. Stuart floor work Pilates
89. Ask Genie2
90. Stephan 2
91. Ask Genie1
92. Part 2: Mat Bridge Workout: 15 Exercises In 15 Minutes
93. Footwork, bridge, abs
94. Footwork, bridge, abs
95. Ask Genie2
96. Ask Genie1
97. Joseph Pilates: 34 Classic Mat Exercises With Modifications
98. Ask Genie1
99. Foundation Mat Class- long
100. Tuesday General