How to Do Shoulder Bridge Exercises

Shoulder bridge exercises are aimed at strengthening the middle third of the body. The primary benefit is to the hamstrings and the buttocks area, but the motion can also have some impact on the abdominals, or stomach muscles. Because shoulder bridges do not require a lot of equipment, this exercise can easily be done at home, in the office, or in a hotel room while traveling.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Exercise mat
• Floor space

1. Unfold the mat and position it on the floor. Lie flat on the mat, facing up. Bend your knees until the upper legs are at a 90-degree angle to the stomach and chest. Keep your feet shoulder-width apart on the mat.

2. Extend your arms along the surface of the mat until they are straight. Make sure your palms are facing down. The arms should be comfortably extended and kept close to the torso.

3. Take in a deep breath and slowly begin to lift the stomach, hips, and lower back off the mat. Make sure to keep the feet firmly planted, shoulders on the mat, and arms remaining in the extended position. Tense the muscles of the buttocks and hips to provide support.

4. Release the breath while slowly straightening and lifting one leg. Support the movement with the strength of the middle portion of the body. Hold for a count of five, then inhale as the leg is lowered to a flat position. Exhale after the leg is extended on the mat.

5. Return the leg to the 90-degree angle position and repeat the process for five to 10 repetitions. Lower the buttocks and lower back onto the mat and rest for a count of five. Then repeat the sequence with the other leg.

Tips & Warnings

• Begin with a low number of repetitions and gradually increase a little each week. Doing too many repetitions too soon could strain muscles.
• Make sure to keep the breathing even and steady during the repetitions. If your breathing becomes ragged, that is a sign you are trying to do too much for your current ability level.
• Never use the muscles of your neck to carry any weight during the repetitions. Allow the shoulders and the top portion of the back to work with the arms to provide stability and handle the shifting weight during the leg lifts.

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