How to Do a Backbend & Bridges

Backbends and bridges both provide a strong core workout, although the backbend is a gymnastics move while the bridge is a strength-training exercise. Backbends are performed during the floor exercise event and often precede a walkover or kickover move in which the gymnast rises to her feet. Performing bridges, which target your glutes and abs, is a good way to develop the core strength necessary to do a backbend.

Instructions

  1. Standing Backbend

    • 1

      Stand straight and extend your arms toward the ceiling.

    • 2

      Turn your palms up and point your fingers back.

    • 3

      Arch your back as you move your head back and toward the floor. Keep your arms straight, your palms open and your feet in place throughout the exercise. Bend your knees as necessary.

    • 4

      Push through your shoulders as you touch the floor with your palms to complete the backbend.

    Bridge Exercise

    • 5

      Lie face up with your feet flat on the floor, about hip-width apart, and your knees bent.

    • 6

      Extend your arms next to your sides, flat on the floor. Alternatively, leave your upper arms on the floor and raise your forearms into a vertical position, perpendicular to the floor.

    • 7

      Tighten your abdominal muscles and then exhale as you lift your hips by pressing up with your feet, shoulders and arms. Stop when your knees, hips and shoulders form a straight line.

    • 8

      Hold the position for three to five seconds and then lower your hips slowly to the floor.

    • 9

      Increase the intensity by raising one foot off the floor after you’ve achieved the bridge position, or by starting the exercise with your feet on top of a stability ball, rising to the bridge position and then lifting one foot toward the ceiling.