On the surface, sitting most of the day doesn’t seem stressful to the body. But the truth is that being sedentary comes at a price. It especially affects the glutes and can lead to muscle weakness and imbalance.
Bridge exercises are especially effective if you want to show your glutes some love. “Bridge exercises work your hamstrings, lower back, core, and glutes,” she says. Megan MariePersonal Trainer, yoga instructor. These exercises are also beneficial for those who want to strengthen their lower back and increase hip mobility.
“If you’re a runner, bridge exercises are great to incorporate into your training program. running stride. The strong adhesive also helps support your back while you run,” says Marie.
Clearly, there are many reasons why bridge exercises are useful. But how do you do them? Here, a personal trainer offers the best ways to safely try them, as well as variations.
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how to do bridge exercises
Personal Trainer, Yoga/Pilates Instructor, Health Coach Bernadette Hansel I will share the steps on how to do the basic bridge exercises correctly.
1. Lie on your mat with your legs bent and feet hip-width apart.
2. Stare at the ceiling and place your hands flat on the mat next to your hips.
3. Tighten your abs and tighten your glutes while lifting your hips. Do not overextend your back and keep your knees from falling apart.
4. Do 15 to 30 repetitions, depending on your body type. fitness level.
Watch the video below on how to practice the bridge.
(scroll to read more)
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Variation of bridge exercise
A basic bridge exercise can be a workout in itself. Marie recommends doing 3-4 sets, resting between sets. She can also incorporate some variations such as:
1. Bridge exercise with yoga blocks
To make sure your core and inner thighs are locked in place, Hansel tells you to grab a yoga block and place it between your knees. To keep the block in place, you need to activate your abs and thighs. Otherwise the blocks will fall.
2. Leg lift bridge exercise
Another way to switch up the standard bridge exercise, Marley says, is to raise your legs on an elevated surface such as a couch or chair. This is another way to activate your glutes, thighs and abs. Make sure your weight remains in your heels when you do the elevated bridge exercise. This stabilizes the body.
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3. Weighted Bridge Exercise
If standard bridge exercises aren’t enough of a challenge for you, both experts recommend grabbing a weight. Weight adds resistance and makes moving more difficult.
4. One leg bridge exercise
Another way to make a standard bridge exercise more challenging, Marley says, is to move one leg up in the air. This makes the core even more involved. Remember to switch sides by raising the opposite leg to keep the exercise even.
5. Straight leg bridge exercise
“performance [with] A straight leg is harder than a bent knee,” says Marie. To do this, lie on your back with your legs extended forward and hip-width apart. Then raise her hips. You will find that your hamstrings and core have to work harder than if your legs were bent at the knees. You can do exercises between the leg bridges.
“Bridge exercises really help with posture and everyday movements and help strengthen your core and back,” says Marie. also says that people who are in the third trimester or later in pregnancy should skip bridge exercises. .
In general, bridge exercises are a great way to help reverse any damage that may have been caused by sitting all day. This will keep your abs, glutes, thighs, and hamstrings strong. Best place? You can do it anywhere without equipment. There are many benefits you can get from just one exercise.
next, Check out 12 trainers’ favorite workouts for weight loss.
