The bridge exercise strengthens the core, glutes, and lower back. From gaining enhanced strength and stability to the reduced risk of injury, there is much to be achieved through this exercise. A bridge exercise does not work only as a workout but as a step into a healthier and more active way of life. Now, let’s talk about the benefits of the bridge exercise, how to perform it correctly, and several variations that will help keep your workouts fresh and compelling.
Top Bridge Exercise Benefits You Need to Know
Improves Physical & Mental Health
The benefits of bridge exercise range from improving physical to mental health. This exercise mainly works out the gluteus maximus but also works out the core, hamstrings, and lower back muscles. Building these muscle groups will help develop good posture, stability, and strength, diminishing back and knee problems.
Enhance Athletic Performance
This workout also results in considerable improvements in athletic performance. Stronger glutes directly translate to more proficient, effective, and rapid running, jumping, and change-of-direction efforts in many sports. Besides, the bridge exercise strengthens lower back pain through the muscles’ balance and proper spine engagement.
Boost Daily Activity
Another significant advantage of the bridge exercise is its effects on daily activities. Suppose one has a strengthened and more stable core; daily activities such as lifting and bending become much more accessible and cause less pressure on the body. This exercise also enhances balance and coordination, meaning a lot to the ability to move well and prevent falls.
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How To Do A Bridge Exercise?
One has to perform the bridge exercise properly to get its full benefits without injury. Here is how to do this exercise with perfect form
- To get into the start portion, you first need to lie flat on your back, with your knees bent and feet flat. Then, while your palms face down, ensure your hips remain spaced apart.
- Then, while pressing through the heels, lift your hips toward the ceiling. Your entire body, from shoulders to knees, will be in one line.
- At the top, squeeze your glutes and squeeze for another second or two. Keep your core tight to balance out.
- Slowly lower your hips back without touching the floor. Repeat 10 times, doing 2-3 sets, ensuring you maintain good form throughout.
Variations Of The Bridge Exercise
To add some spice to your workout routine you can try each of these bridge exercise variants. Let’s have a look.
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Single-Leg Bridge
This bridge workout variant increases intensity because one leg is raised off the ground, so when you complete a bridge with the other leg, the core and glutes are much more engaged.
Elevated Bridge
For this one, place your feet on a bench or stability ball while doing the bridge. Since it involves instability, it requires more balance and core strength.
Marching Bridge
Lie on your back with knees bent and lift one toward the chest before switching to the other. This form works hip flexors and includes some cardio as well.
Weighted Bridge
To perform a weighted bridge, place a weight or a barbell between your hips while bridging. This increases resistance, which aids in muscle and strength development.
Bridge with Leg Extension
Lie on your back with your knees bent and your feet flat on the ground. Then, raise your hips off the ground and extend one leg straight back, holding. This variation is significant for engaging the glutes and the core to promote strength and stability.
Final Words
Bridge exercise has many benefits, including improved core strength, enhanced glute activation, and lower back stability. Knowing how to do it right and having options for variations will help keep your routine interesting and challenging.
Furthermore, bridges workout prepares the body for higher levels of physical activity by improving blood flow to the muscles, allowing them to move more freely. Lastly, including this activity as a cool-down exercise results in the best muscular stretch and relaxation, which is beneficial for exercise recovery and reduces post-workout soreness.
References
- Healthline- https://www.healthline.com
- Verywell Fit- https://www.verywellfit.com
