Leg Circles in a Shoulder Bridge Position

Focus:

Abdominals
Hamstrings
Hip Extensors

Aim:

Core strength
Hamstring strength and length
Abdominal strength
Pelvic Stability
Hip mobility


Starting Position:

Lie on your back with your knees bent, heels close to your tailbone and your arms by your side reaching towards your heels.

Movement:

Inhale: Prepare
Exhale: Pelvic Curl up 1 vertebrae at a time until you are on your shoulders
Inhale: Extend 1 leg up into the air as straight as you can.
Exhale Pause
Inhale: Slightly lower your leg to the side.
Exhale: Complete your circle

Repeat 8 times in each direction.

Inhale on the last complete circle
Exhale: Lower leg down.

Repeat on your other side.

Do Not:

Let pelvic drop
Over extend your spine

Do:

Keep your pelvic and abdominals stable
Keep the range of movement controlled and small.