Do you realize how important your “glute” (gluteus maximus, medius and minimus) muscles are? One of the best ways to strengthen and tone your glute muscles is by doing the bridge exercise.
Many people neglect their posterior chain muscles, a result of both sitting in an office chair all day long and workouts which favor the quadriceps muscles. This lack of exercise can lead to back and knee pain. Strong glutes will reverse these effects as well as become a major source of power for athletic activities, like running, jumping, etc. Defined glute muscles will also help shape a toned, perky butt. Bridge exercises, especially when done with eights, will give your glute muscles excellent toning. Aside from the buns, the body’s core – including the transverse abdominous, rectus abdominous (six pack) and obliques – will be activated during a bridge exercise. Strength in the glutes means a straighter posture.
Here is a guide on doing the bridge exercise, five different ways:
Single Leg Bridge
1. Lay on your back with knees bent toward your body, at waist distance from each other.
2. Bring your right knee into your chest. Hold it there.
3. Tighten the glutes and lift your hips up as high as possible.
4. Hold for 2-3 seconds.
5. Repeat 20 times for each side of the body.
Weighted Bridge
1. Lay on your back with knees bent toward your body, at waist distance from each other.
2. Place a weight on your hips and keep it in place with your hands throughout the exercise.
3. Tighten the glutes and lift your hips up as high as possible (avoid using your lower back to lift by keeping it straight).
4. Repeat 10 times.
Inverted Bridge
1. Lay on your back with one foot on a bench or box.
2. Place a weight on your hips and keep it in place with your hands throughout the exercise.
3. Tighten the glutes and lift your hips up as high as possible while pressing the bench-touching foot into the surface to lift.
4. Return to the floor and repeat 10 times on each side.
Narrow Bridge
1. Lay on your back with feet and knees glued together.
2. Tighten the glutes and lift your hips up as high as possible. Hold for 2-3 seconds and lower back down. Do not let the legs come apart.
3. Repeat 20 times.
Bridge Pulses
1. Lay on your back with knees bent toward your body, at waist distance from each other and hands pressed into the floor.
2. Tighten the glutes and lift your hips up as high as possible.
3. Lower your hips an inch then lift the hips an inch.
4. Repeat this small-range movement 30 times.
