Deep Core & Glute Stability · 8-Minute Shoulder Bridge Flow
By Olivia Griffiths
Pilates Instructor & Nutrition Coach
Deep core and glute strength are foundational in Pilates and central to building a stable, resilient body. This strength led Shoulder Bridge sequence focuses on controlled movement through the pelvis and spine, improving stability, coordination and strength through the deep core muscles and glutes. It develops support by enhancing posture, balance and movement efficiency in both training and daily life. Just a few minutes of shoulder bridges can help you feel more connected, supported and strong through your centre.
Instructions
Step 1
Shoulder Bridge Foundation: Lie flat on your back and bring your feet in toward your glutes so your legs are in a 90 degree position. Toes point forward, knees point toward the ceiling. Reach your fingertips toward the backs of your heels as this confirms correct foot placement and helps target the glutes. Set your neutral spine, meaning the natural curves of your spine are maintained without flattening or overarching. Shoulder blades are gently anchored into the mat, arms long by your sides. Inhale through the nose to prepare. Exhale to tuck the tailbone, engage the deep core and pelvic floor, and lift the hips toward the ceiling. Squeeze through the glutes while keeping the ribs soft and the core connected.
Step 2
Shoulder Bridge With Arm Floats: From the lifted bridge position, maintain pelvic stability while slowly floating the arms up toward the ceiling and back down. This challenges deep core control and shoulder stability without losing hip alignment.
Step 3
Shoulder Bridge Pulses: Hold the bridge and perform small but controlled pulses through the hips. Focus on glute engagement and keeping the pelvis steady as the core supports the movement.
Step 4
Tip Toe Shoulder Bridge With Adductor Focus: Lift the heels so you are on tip-toes and exhale into shoulder bridge. Lightly allow the knees to press outward, activating the adductors while maintaining glute and core control. This variation increases the challenge to hip and pelvic stability.
Step 5
Single Leg Shoulder Bridge: As you lift up into shoulder bridge, lift one leg into tabletop, then your way back down, bring your leg with you and tap one toe to the mat. Progress into pulses, then leg sweeps, maintaining control and connection through the core and glutes. Complete all variations on one side before switching to the opposite leg
Workout Notes
How Often Should You Do This?
This 8 minute Pilates flow can be performed daily or layered into your regular Pilates workouts. It supports hip function by strengthening the glutes, deep core, and pelvic floor which are all key elements for stability, balance and efficient movement. Small, consistent sessions create lasting strength and control! Give this a go!