This content does not have an English version. This content does not have an Arabic version. See more conditions. Healthy Lifestyle Labor and delivery, postpartum care. Products and services. Your power and strength will generally improve as these muscle groups get stronger. A strong core will also improve your posture and can help ease lower back pain. In fact, as long as you have good form, bridge exercises are generally safe for people with chronic back problems and can even aid in pain management.
There are a few different ways to do a basic bridge exercise, depending on your fitness level and exercise goals. If you'd prefer to do the basic bridge with some support under your feet, try the elevated bridge. For this variation, you'll need an inflatable exercise ball.
Another version is the straight-legged bridge. While performing the bridge with straight legs rather than bent knees is usually a challenge, adding in an exercise ball to support your legs can actually make it a bit easier. Remember to keep your abdomen engaged and your arms at your sides to support your weight and prevent back strain. If you want to take the basic bridge up a level, try the single-leg bridge —either with or without an exercise ball.
This option better activates your trunk muscles. This exercise adds even more intensity to the single-leg bridge by incorporating leg movement while the pelvis is in the raised position. If you're getting bored with the basic move and have mastered the single-leg bridge, try the bridge march next. Avoid these postural issues when performing a basic bridge.
Avoid raising your hips too high, as hyperextending your lower back can lead to strain. Keeping your abdominals engaged will ensure you don't arch your back excessively. If you find your hips are dropping as you try to hold the bridge position, lower your pelvis back down to the floor.
When you're first starting out, you may need to hold the bridge position for only a few seconds at a time until you build up strength. If you have certain health conditions or injuries or are recovering from illness or surgery, you may need to avoid exercises that work your core, knees, lower back, or glutes until you've healed. Katie Dunlop, personal trainer and creator of Love Sweat Fitness , has created this minute total-body workout that you can do outside using just your bodyweight and a bridge.
No need to travel to the Golden Gate—any type of bridge with a side railing will do. But for the sake of a convenient workout, we recommend finding a bridge that has a park or clearing on one end, where you can stretch before and after. Check out a quick guide to the full workout, including the warmup, below.
And keep scrolling for a breakdown of each move. Bridge sprints: Sprint to the opposite side of the bridge and jog back. Repeat three times. Lunge and reach: As you step forward into a lunge, reach your arms straight overhead and pause for a moment to stretch.
Step forward and repeat with your opposite leg forward. Repeat 10 times total. Inchworms: Standing on a flat surface in the center of the bridge, bend over placing your hands on the ground.
Walk your hands forward moving into a high plank position. Perform one pushup and begin to walk your hands back, coming to standing. Repeat five times.
Wall sits: Lean against a wall with your feet about two feet away from it a , then bend your knees to 90 degrees and raise your arms in front of you b. Hold for 60 seconds. How to: Take a large step forward with your right foot, landing gently with your weight in your heel.
Make sure your knee is stacked over ankle a. Adding a twist to a basic exercise move like the glute bridge is a great way to engage different muscles and keep your brain and body guessing. You can expect to feel some soreness in new spots on your body, as you are using new muscles to perform these variations.
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