How to Use a Body Bridge to Tone Your Abs

Toned, firm abs are possibly the best accessory for any outfit. Even if they do not show, they create a smoother silhouette and sleeker image.

There is no easy, work-free way to tone your abdominal muscles. However, there are a number of exercises that you can do that do not harm your neck or back the way that traditional crunches and sit ups can. These exercises can be done anywhere and at any time, making them perfect for a fifteen minute workout during lunch on a day that you did not have time to hit the gym before work. Furthermore, these exercises require little or no equipment and often do not promote sweating, so your improved, flatter stomach will be the only indication that you have been working out while at work.

Things You'll Need

• Exercise mat (optional)

Instructions

How to Use a Body Bridge to Tone Your Abs

1. Lie flat on your stomach on the mat. Your feet should be pointing toward the floor, so your toes will be propping up your feet. If you wish, you can lie with your upper body on the mat and your lower body off the mat.

2. Raise your body up on your elbows. Your lower arms should be pointing forward and the weight of your body should be balanced on your toes and your elbows. Your face should be looking forward and down so that your head and neck form a straight line with the rest of your body.

3. 

   Tense your abdominal muscles.You should hold them clenched for at least 30 seconds, and up to 60 seconds as you get stronger. Be sure that you do not bend at the waist when you tighten these muscles but keep your entire body in alignment.

4. Relax your abdominal muscles. You can either release them for about 15 seconds while maintaining your bridge stance or you can relax and break your bridge stance for up to 30 seconds. It is better to treat these exercises as a series in a set, so unless it is physically impossible for you to do so, stay in your bridge position and tense and release your abs instead of completely exiting the position.

5. Repeat this exercise as many times as you wish. Some people prefer to do this exercise in sets like a weightlifting exercise. They may do three sets of 20 to 60 repetitions. Others prefer to do the entire set of exercises at once and can do as many as 500 repetitions before leaving the body bridge position. Either way, be sure that as your body grows tired you do not allow your back to bow inward or your bottom to poke up in the air, as this prevents you from targeting your abs with the exercises.

Tips & Warnings

• If you are doing this exercise on a carpeted surface, be sure to place a towel or T-shirt under your elbows to prevent rug burn if you do not have an exercise mat.

• If you begin to feel pain in your elbows, back or hips, stop exercising and contact a doctor.

Resources

• If you have trouble doing a bridge unassisted, consider using an exercise ball.