Strengthen your core
The bridge exercise will activate all your core muscles and works effectively to work these muscles, tightening and strengthening all in one easy-to-do move.
Your glutes are more important than you think. Power is what aids your athletic performance, and strengthening your glutes can help you be faster and more effective.
When engaged in a bridge you’re helping to build the strength in your glutes and erector spinae, which can help you maintain good posture while you’re sitting or standing for long periods of time.
Try these different bridge moves and see which one is right for you:
1. Lay flat on your back with feet and knees together.
2. Tighten your glutes and inner thighs as you lift your hips up.
3. Hold at the top for 2-3 seconds and then lower back down.
Do not let the legs come apart. Perform 20 reps.
1. Lay flat on your back with your knees bent, hands pressed down and your feet hip-width apart.
2. Lift your hips up as high as possible.
3. Then lower your hips an inch then lift the hips an inch.
4. You can continue this small range of motion for 30 reps.
1. Laying flat on your back with knees bent and feet hip width, hold a weight on your hips and keep it in place using your hands to stabilize it the entire time.
2. Tighten your glutes to lift your hips up as high as you can keeping your back straight and core engaged.
3. Come back down to the center and repeat the movement.
Perform 10 reps.