As you already know, a strong and toned rear has major benefits.
Not only will any bikini or pair of jeans look fabulous, but also strong glutes play a vital role in sports performance, injury prevention and day to day body function. One of the best ways to strengthen those muscles is to do the bridge exercise.
Here are six reasons to add bridges to your workout everyday:
1. REDUCE BACK PAIN
This is an effective remedy for your back pains. Performing bridges every day will activate your glutes and reset the inactive pelvis. If you spend most of the day sitting, you definitely need to do this exercise because it will help you a lot. Don’t forget to exercise your hips.
The glutes and hamstrings can get ignored. The quadriceps usually do most of the work in daily activities or high-intensity workouts. This leads to tight IT bands, causing pain in knee and back because the dominance of one muscle over another can lead to injury.
2. REDUCE KNEE PAIN
If arthritis is a common condition in your family, it is recommendable to do bridges because the exercise will help you lower the risk of experiencing it. Your knee pain will disappear in just a number of weeks. Knee pain occurs because your body can’t control the femur, the upper leg bone of the body. The glutes play an important role in controlling the femur. These exercises train the femur and avoid any damages of the knee.
3. BETTER ATHLETIC PERFORMANCE
Strong glutes are very important for creating power, which helps all athletic movements. Strengthened glutes will help you sprint faster, jump higher and be more energetic on the court or field.
4. YOUR CLOTHES WILL FIT BETTER
Bridges, weighted bridges in particular give you a high, rounded rear that looks great in any situation. Don’t be afraid of lifting heavier weight because it will give you better tone and a firmer backside.
5. STRENGTHENED CORE
All your core muscles will be activated with the bridge exercise. Performing any bridge type activates and works these muscles deeply and tightens everything in one easy move.
6. BETTER POSTURE
Bridge helps you keep proper posture when sitting or standing for a longer period of time. Also, it strengthens the core which always helps with posture.
Tone and strengthen your glutes with these five bridge variations:
Do the entire routine three times.
Lay on your back and keep your feet and knees glued together all the time. Raise your hips up and engage the glutes and inner thighs. Hold that position for 2-3 seconds and then lower back down. Do not separate your legs. Perform 20 reps.
Lie on your back and bend your knees while keeping feet hip width. You need a weight to keep on your hips using your hands to stabilize it all the time. Raise your hips high as possible and make sure you lift engaging your glutes and not your low back. Keep your back straight. Return back to center and do the exercise once more. Perform 10 reps.
Lie on your back and place your right foot on a stable bench or box. Then, bring your left knee into your chest and hold in place all the time. Next, raise your hips up as high as you can, pushing the right foot into the bench to lift. Go back to the starting position and repeat the exercise. Perform 10 reps with each leg.
Lie on your back and bend your knees. Place your hands into the mat while feet need to be hip-width apart. Then, lift your hips up as high as you can. Lower your hips an inch, then lift your hips an inch. Do this motion for 30 reps.
Single Leg Bridge
Lay down on your back and bend your knees hip width. Place your hands by your sides. Then, bring your right knee into your chest and keep it in place. Keep your other foot on the floor and knee bent. Engage the glutes and raise hips as high as possible. You need to form a straight line from head to knees when you rise. Stay for 2-3 seconds at the highest point and then lower back down to the floor. Do 20 reps on each side.