Thursday, March 5, 2015

Bridge

Bridge_ALL


Bridge: The bridge is a great way to work the core muscles and the glutes! Get your heels as close to you as you can, and as you raise your hips, make sure you clench your butt cheeks together to get as much height as possible. For a fuller explanation, click here.

  • Beginner: 3 sets of 15
  • Advanced: 3 sets of 20
  • Why? This move works your thighs, glutes, hips and core when core is kept engaged.





Move Targets: Gluteus, hamstring and abdominal muscles


Step-By-Step:

Step 1: Lie face up with your knees bent, feet hip-width apart and arms by sides with palms down.  

Bridge_RESIZED-2
Step 2: Slowly lift your hips off the ground until you form a diagonal line from knees to shoulders. Try to keep your abs tight as you lift your hips higher. Raise butt as high up as you can, keeping your glutes squeezed tight. Hold for a 5 count and lower back down to mat.

Bridge_RESIZED-1


Modification (beginner): Lower the height of your lift.

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