31-Day Supine Bridge Challenge

Calendar

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Instructions

Below are listed step-by-step instructions for two different versions of the Supine Bridge. If you'd like to see the Supine Bridge in action, see the demonstration video at the bottom of this page.

Supine bridge

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You'll need a balance disc (wobble cushion) to perform this version of the Supine Bridge exercise. If you don't have a balance disc at home, follow the instructions for the Modified Bridge.

•Lie down on your back with your knees bent at 90-degree angle and your feet flat on the balance disc.

SB Instruction 2.jpg

•Keeping your hands on the ground and your feet on the balance disc, push your hips into the air and “squeeze” the glutes and abs.

•Exhale and slowly lower your hips back to the ground; repeat.

 

Modified bridge

Supine Bridge.jpg

•Lie down on your back with your knees bent at 90-degree angle and your feet flat on the ground.

•Keeping your hands on the ground and your feet flat on the ground, push your hips into the air and “squeeze” the glutes and abs.

•Exhale and slowly lower your hips back to the ground; repeat.