Bridge exercise is excellent for posterior core stabilization. It will strengthen the gluteal muscles and posterior chain of your core.
Bridge exercise will work the buttocks well if performed correctly. The steps gradually become more difficult. You must maintain proper form while performing the exercises. If a certain step is too difficult to perform with proper form, back up to the previous step to maintain good form.
Video: Bridge Exercise
Step 1: Traditional Bridge Exercise
Lie on back, knees bent, contract buttocks, raise pelvis off floor till level with shoulders and knees.
Step 2: Marching Bridge
Alternate heel lifts while holding bridge.
Step 3: One Leg Bridge Exercise
Lift one leg out straight to make a line from your shoulder to ankle. For added difficulty, add pelvic dips. Get ready for that butt burn!
Key Points to Remember!
- Hold for 60-120 seconds
- Squeeze the buttocks, abdominal bracing
- Don’t forget to BREATHE
- Relax everything else
- Do the exercise slowly
STOP if you start to shake, lose form, or your back pain is aggravated. (A muscle burn is okay)
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