Bridge – Flat Back Lift (Magic Circle)
- Equipment: Reformer
- Category: Leg Work
- Level: Beginner
- Body position: Supine
- Repetitions: 6-10 reps
- Springs: 1 Red + 1 Blue – 2 Red
- Headrest: Down
- Footbar: High
- Prop: Magic Circle
Starting position
Lie supine on the carriage with feet on the footbar hip-width apart in parallel. Magic circle around the knees. Arms long by sides. Carriage remains closed. Spine in neutral before lifting
Instructions
Exhale, lift the pelvis up into a bridge in one piece, maintaining a neutral spine (no articulation) and outward pressure into the circle. Inhale at the top. Exhale, lower the pelvis back down with control, keeping the carriage still and alignment unchanged
Teaching cues
- Lift and lower as one piece
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