How to Perform a Bridge Exercise
A bridge exercise is an important part of proper workout routine. There are various ways in which you can perform a bridge exercise. Irrespective of the way in which you perform the exercise, all bridge exercises are aimed at strengthening the lower back, abdominal and gluteus muscles. If you want to tone your backside or flatten your stomach, a bridge is the best exercise for you.
Performing a bridge exercise should be easy if you know the right way to do it. Here is how to properly perform a bridge.
Instructions
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1
Position yourself properly for the bridge exercise. The ideal position is to lay flat on your back with your knees bent at a comfortable angle and your feet resting on the floor such that they are hip distance apart from each other. Position you arms at your sides in a comfortable position.
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2
Now you need to bring your body into a position where it forms a diagonal from your knees to your chest. Accomplish this by contracting your stomach muscles as if your belly button was being pulled up your spine and simultaneously pulling up your hips. Simply tighten your gluteus in order to pull up your hips.
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3
Keep your stomach muscles contracted and drop your hips so that they are approximately 5 to 6 inches above the ground level. Pause momentarily in this position and then slowly raise your hips until you are in the same position as you started.
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4
Keep your back as flat as possible while you are performing the bridge exercise. You may end up injuring yourself if you arch your back while performing the exercise.
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5
Do not push your body to its limits at the start. Instead, progress your way up slowly. Start with 6 to 12 repetitions and gradually work your way up to 3 sets of 15.
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6
In order to out more stress on your muscles, try other positions. For intermediate level, support your body on a therapy ball and perform the bridge with your upper arms, shoulders and head. You will need to maintain your balance on the therapy ball which is why your abs in gluteus will work harder than performing a bridge exercise in normal position.
