How to Perform a Bridge Exercise

The bridge is a versatile exercise that strengthens the gluteus, abdominal and lower back muscles. The bridge has numerous benefits including a toned backside, flat stomach and healthy back. It can be performed virtually anywhere. Learn the bridge in these easy steps.

Difficulty: Moderate

Instructions

1. Begin the bridge by lying on your back with feet on the floor hip distance apart and your knees bent. Your arms should rest at your sides.

2. Contract your stomach muscles (picture your belly button being pulled into your spine) and pull your hips up by tightening your glutes until your body forms a diagonal from knees to chest.

3. Drop your hips 5 to 6 inches to the ground while keeping your stomach contracted. Pause briefly, and then raise your hips back to the starting position.

4. Maintain proper form by keeping your back straight at the top of the exercise. Arching the back may lead to injury and indicates that you are not focusing on your abdominals during the technique.

5. Progress slowly. Begin gradually, performing 6 to 12 repetitions in a session until your body has become acclimated to the bridge. Work your way up to 3 sets of 15.

6. Try other positions to increase the level of difficulty. For intermediate level try the bridge with your head, shoulders and upper arms (to the elbow) supported on a therapy ball. Performing the bridge this way will force the abs and glutes to work harder to maintain balance on the ball.

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