Bridging Your Way to Stronger butt


 

Bridging Your Way to Stronger buttConditioning your core properly requires patience and a willingness to spend a fair amount of time working on exercises that may not look like they're doing much. Every movement in your life  is an extension of the core, and every muscle above and below eventually feeds into the core (or more specifically the ). Muscles in the body are not separate, but connected, one turning into the next.

Why The Bridge?

Pelvic bridging is a great exercise that strengthens the paraspinal muscles, the quadriceps muscles at the top of your thighs, the hamstring muscles in the back of the thighs, the abdominals and the gluteal () muscles. The bridge exercise is often used as part of physical therapy for people who have had back problems in an effort to safely restore strength and prevent recurrences.
 

Bridge: Types

  • Basic Bridge

Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees. Tighten your abdominal and buttock muscles. Raise your hips up to create a straight line from your knees to . Squeeze your core and try to pull your belly button back toward your spine. If your hips sag or drop, lower yourself back on the floor. The goal should be to maintain a straight line from your shoulders to your knees and hold for 20 to 30 seconds. Begin by holding the bridge position for a few seconds, slowly building on time. It's better to hold the correct position for a shorter time than to go longer in the incorrect position.

  • Oblique Bridge


Lie on your side with your ankles together and your torso propped up by your upper arm. Lift your hips upward until your body forms a diagonal plank from ankles to neck. Hold this position for 20 seconds -- don't let your hips to sag towards the floor (watch yourself in a mirror to stay honest). Reverse your position and repeat. Progress by increasing the duration you hold the bridge position. To increase the challenge further, perform several hip abductions from the bridge position.

  • Single Leg Bridge


Bridging Your Way to Stronger buttLay on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees. Tighten your abdominal and buttock muscles. Raise your hips up to create a straight line from your knees to shoulders. Squeeze your core and try to pull your belly button back toward your spine. Slowly raise and extend one leg while keeping your pelvis raised and level. If your hips sag or drop, place the leg back on the floor and do a double leg bridge until you become stronger. Begin by holding this bridge position for a few seconds and switching sides.

  • Straight Bridge

Sit with your legs straight in front of you, almost like an L-sit except you’re not in the air. From here, lift your hips by contracting your hamstrings, glutes and other posterior musculature. Drop your head back, press your chest up and try to look behind you. You’ll wind up looking like an upside-down plank.

  • Neck Bridge

Start off in the same position as the beginner back bridge except your hands are placed on either side of your head, palms down and wrists bent back. From here, press yourself off your back and onto the top of your head. You might want to place a towel or other soft object between your head and the ground when starting out. For an added challenge, try taking your hands away and supporting your upper body with just your neck. This variation is sometimes called a “wrestler’s bridge.”

  • The Elbow Bridge Plank

Bridging Your Way to Stronger buttStart by lying face down on the exercise mat. Place your elbows and forearms underneath your chest. Prop yourself up to form a bridge using your toes and forearms- forming, the elbow bridge plank. Your toes and your forearms are the only parts of your body touching the ground. Keep a flat back by tightening your core. This exercise targets the core, hips, and . You can hold the bridge position by focusing on keeping your abdominal tight. You can start by trying to hold this position for 10 seconds. You can try to hold the bridge position for a minute. It is important to keep your posture good by keeping the bridge up. Tighten your abdominal muscles. After you hold the position for 10 seconds to a minute, you can go back down. Repeat. 

Get the postural muscles fired Up.

 

 

Dated 12 November 2012

 

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