Bridging best weight loss exercises

Introduction

The bridge (also called a hip raise or extension) will strengthen your glutes and hamstrings, while also working your abdominals, back and inner thighs. For a fun variation, lift your hips with your feet flat on the floor and slowly extend one leg long into the sky.

The basic bridge isolates and strengthens your gluteus (butt) muscles and hamstrings (back of the thigh). When done correctly, the move can also enhance core stability by targeting your abdominal muscles and the muscles of lower back and hip.

If you have a workout routine already, it's easy to add the bridge in or pair it with other moves to create your own full-body workout. It's also a good warm-up exercise and a basic rehab exercise to improve core and spinal stabilization.

 

Benefits

If you're looking for a move to add to your routine that works your core and your butt, the basic bridge is a great place to start.

For this move, the target muscle is the erector spinae which runs the length of your back from your neck to tailbone. A basic bridge stretches the stabilizers of the posterior chain, including your hip abductors, gluteus maximus, and hamstrings. 

As antagonist stabilizers for the bridge move, the rectus abdominis, obliques, and quadriceps get a workout as they maintain stability.

Your overall strength will improve as these muscle groups get stronger. A strong core will also improve your posture and can help ease lower back pain. In fact, as long as you have good form, bridge exercises are generally safe for people with chronic back problems and can aid in pain management.

Step-by-Step Instructions

⦁ Lie on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees.

⦁ Tighten your abdominal and buttock muscles by pushing your low back into the ground before you push up.

⦁ Raise your hips to create a straight line from your knees to shoulders.

⦁ Squeeze your core and pull your belly button back toward your spine.

⦁ Hold for 20 to 30 seconds, and then return to your starting position.

⦁ Complete at least 10 reps