Brian Spencer breaks it down.

One important piece of advice: Its all about maintaining tensionin the right places.

Here are Spencers big three tips for doing a Pilates bridge the right way.

alt

Your feet should actually be just within reach of your fingertips.

Relax those shoulders

Sometimes people will hunch up into their shoulders.

Your shoulders should be relaxeda base for the pose, not a muscle thats actively working.

Two young women practicing ballet with a teacher in the dance hall.

instructor atEast River Pilatesin New York City

When in doubt, flip the palms to the ceiling, Spencer says.

This will open your chest and force those shoulders to chill out.

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Woman doing hip exercises

Cropped image of woman doing lunge yoga pose

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

Woman doing arm exercise without weights while sitting on mat at home.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles