1. Lie face up on the floor with your knees bent and feet on the floor.
2. Raise your hips so your body forms a straight line from shoulder to your knees. Squeeze your glutes as you lift your hips.
3. Pause for up to 5 seconds in the up position, and then lower your body back to the starting position.
Muscles Targeted: Gluteus, abdominal and lower back muscles
Stronger gluteals help maintain pelvic control. The bridge engages more muscle at the same time & activates the same muscles in ways different than you are used to (different planes of motion)
- Do not arch your back and you are careful to stay on your shoulder blades – you should not feel any strain on your neck.
- Thighs must be parallel, about hip distance apart, with your knees in line with your ankles. This is extremely important because otherwise you could injure your knees.
- Hips, back and ankles would also not appreciate splayed legs.