Home Exercise of the Month - B7 - Bridge
The B7 machine isolates and strengthens the hamstring muscles in the back of the thigh. The bridge exercise also helps to strengthen the hamstrings as well as the gluteus maximus and is a great exercise to replicate the B7 at home. Since the bridge exercise strengthens two large muscle groups, it can also be used to replicate other lower limb Kieser machines, such as the A1, B5 and B6.
This exercise is appropriate for most clients and requires no additional equipment. However, the exercise should be avoided by those who have lower back problems until they speak to a Kieser team member. If you would like to make the exercise more challenging, you can hold weights on top of your thighs or place a theraband around your thighs.
Be sure to maintain the same cadence as you would with the Kieser equipment, by moving your hips up for 4 seconds, holding for 2 seconds at the top, returning down for 4 seconds and holding at the bottom for 2 seconds.
Instructions:
- Lie on the floor with your knees bent and arms at your sides
- Engage the trunk muscles to stiffen the spine
- Breathe in and raise your hips off the floor, curling the spine up until knee, hip and shoulder are in a straight line
- Exhale and return to the start position
Important Technique Points
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Be sure to keep your spine in a neutral position
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Keep your abdominals engaged to ensure you don't arch your back excessively
