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Shoulder Bridge with Leg Extension

Pilates for Runners Workout

The Shoulder Bridge with Leg Extension hits a variety of muscle groups in one move: hamstrings, gluteals and hips, abs, and back. Although it may not seem specifically like a core movement, throughout the exercise the abs are very involved in stabilizing the pelvis. This is similar to the act of running: it may not seem like your core is activated, but it is very involved in stabilizing the pelvis. Here's how: 1. Lie on your back with knees bent, feet flat on the floor, hip-distance apart. Your spine should be in neutral, or in it's natural position. Your arms should be long at your side. Inhale to prepare.

  1. Exhale to press into the heels and lift the hips off the floor, coming into a long, straight line between the shoulder and knees. Be careful not overextend the spine.

  2. Inhale to bring extend the right leg straight up in the air, toes pointed.

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