Bridges to strengthen your glutes, hammies and core

bridges 1  Hammy marches 2 March 2015 side bridge

April focuses on our glutes, hammies and core for great posture, fabulous butts and for overall strength for each of us to perform our best, whatever our favourite pastime. See the article in motivation of all the reasons why you should do bridges regularly.

Single Leg Bridge

Lay flat on your back with knees bent hip width and hands by your sides. Bring right knee into your chest and keep it in place. Keep foot on the floor and knee bent. Engage glutes and lift hips up as high as possible. Form a straight line from head to knees when you lift. Hold at the highest point for 2-3 seconds and lower back down to the floor. Perform 20 reps on each side.

Weighted Bridge

Lie 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. Engage the glutes to lift the hips up as high as possible (make sure the lift is coming from your glutes and not your low back by keeping back straight and core engaged). Return back to center and repeat the movement. Perform 10 reps.

Inverted Bridge

Lie flat on your back with right foot on a stable bench or box. Bring left knee into your chest and hold in place the entire time. Lift the hips up as high as possible, pressing the right foot into the bench to lift. Return back to the floor and repeat the movement. Perform 10 reps each side.

Narrow Bridge

Lay flat on your back with feet and knees glued together the entire time. Engage the glutes and inner thighs as you lift hips up. Hold at the top for 2-3 seconds and then lower back down. Do not let the legs come apart. Perform 20 reps.

Bridge Pulses

Lie on your back with knees bent, hands pressed into the mat and feet hip-width apart. Lift hips up as high as possible. Lower the hips an inch then lift the hips an inch. Continue this small range of motion for 30 reps.

For a maximum benefit and a full workout, perform the entire routine three times.

First published by Nora Tobin. MindBodyGreen.com 9 March 2015

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