Holistic Fitness & Lifestyle
By Ruth Henao. C.P.T
The bridge is a simple exercise that targets your posterior chain. Having these muscles in shape can help you improve your posture, increase your flexibility, and reduce the risk of injury.
Starting Position:
Lie on your back on a mat with your knees bent and feet flat on the floor.
Your feet should be hip-width apart, and your arms should be resting by your sides with palms facing down.
Final Position:
Lift your body until it forms a straight line from your shoulders to your knees.
Squeeze your glutes at the top of the movement holding for 3 seconds.
Slowly lower your hips back down to the starting position while maintaining control.
Level 1: Both feet rest on the floor.
Level 2: Lift one leg off the ground.
Level 3: Place your feet on an elevated surface.
Tips:
Avoid arching your lower back or letting your knees fall outward.
Breathing:
Inhale, and as you exhale,
Repetitions:
Beginners may start with 8-15 repetitions.
LEVEL 3 Place your feet on a platform.
BRIDGE
EXERCISE GUIDE
1. Crunch
2. Push-up
3. Squat
4. Bird Dog
5. Lung
6. Leg Raises
7. The Bridge
8. Tricep Dip
9. Superman
10. Calf Raises
LEVEL 2 Lift one leg off the ground.
LEVEL 1 Both feet rest on the floor.
Muscle Group: Lower back, gluteus, hamstring.