Bridging – Flat Back (Stable Carriage)

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

Starting position

Same setup, neutral pelvis maintained

Instructions

Exhale to hinge the pelvis up into a bridge in one piece (no articulation). Inhale at the top. Exhale to lower down as one unit without moving the carriage

Teaching cues

Lift and lower as one piece

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More Bridging or Pelvic Lift variations

Bridge – Articulation (Ball Between Thighs) · Beginner
Bridge – Articulation (Magic Circle) · Beginner
Bridge – Flat Back + Carriage Press · Beginner
Bridge – Flat Back + Carriage Press (Magic Circle) · Beginner
Bridge – Flat Back Lift (Magic Circle) · Beginner
Bridge – Heel lifting (Ball Between Thighs) · Intermediate
Bridge – Hold + Pulse (Ball Between Thighs) · Beginner
Bridging – Articulation (Stable Carriage) · Beginner
Bridging – Marching · Intermediate
Bridging – Single Leg Toe Tap · Intermediate
Single Leg Bridge – Circles (Stable Carriage) · Intermediate
Single Leg – Bridge Hold · Intermediate
Single Leg – Pelvic Lift (External Rotation) · Intermediate
Single Leg – Pelvic Lift (Parallel) · Intermediate

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