Dori: Hi I'm Dori and this is intermediate pilates. Let me show you how to do a pilates shoulder bridge. So go ahead and seat yourself in middle of the pilates mat, grab on to your hamstrings, sit up nice and tall, inhale and exhale. Bring your spine to neutral. So look straight ahead, round out your spine, one vertebra at a time, keeping those heels and feet connected with the floor and extend those finger tips nice and long towards your toes. Open up the chest, take big deep breath in and this time as you exhale I want you to rotate those hips under, bringing your spine right back to neutral. So your navel is pulling into your spine, your spine right into the floor. Walk those hands closer towards your feet and open up your chest. Now, what I want you to do is to bring those heels a little closer towards your glute and all you are going to do is roll up your vertebra, one at a time lifting those hips nice and high as close as you can to the sky, close as you can, inhale and exhale, lift it up a little bit higher if you can take a little bit of a deeper workout here, bring those heels closer to your glute, and hold it up and all you are simply going to do is keep your spine in neutral you look straight up . Super, super important, walk those toes out, those heels and then those toes and reverse them walk the toes in, the heels and the toes. Let's take it again, toes, heels, toes, toes, heels, toes and again, toes, heels, toes, and toes heels toes, pause and hold it. Inhale and exhale, lower the hips half way and lift and lower and lift, take a couple of more right here. It's super important in this exercise that you keep your spine in neutral and look straight up, good. One more, inhale, exhale up and hold it. And slowly unroll your vertebra one at a time, nice and easy hold on to those legs, bring them in for little stretch, go ahead and roll up and let's go ahead and progress to the next pilates exercise.