How to Do Three Variations of a Bridge Exercise

The bridge is a core exercise not to be confused with the yoga pose by the same name. There are three ways to do the bridge: easy, moderate and hard. The bridge works your gluts and abs. It is recommended that you master the easy version before moving on to a more challenging one.

Difficulty: Moderate

Instructions

Things You'll Need:

• Mat
• Stability ball

How to Do an Easy Bridge

1. Lie on a mat faceup with your arms at your sides. Bend your knees and bring your heels against your butt. Feet are flat on the floor.

2. Squeeze your gluts, push through your heels and lift your hips off the mat as high as they can go. Breathe out as you lift and pull in your abs.

3. Hold the position for 1 to 3 seconds.

4. Lower your hips as you inhale. Repeat 11 times.

Moderate Bridge

5. Start in the same position as in the first section. Lift your right foot off the floor.

6. Push through your left heel, lift your hips and straighten your right leg in the air.

7. Hold for 2 seconds.

8. Bend your right knee, but do not put your foot back on the ground. Lower your hips.

9. Switch legs and keep going for another 10 repetitions.

Advanced Bridge or Ball Bridge

10. Lie on a stability ball and put your hands on your hips. Squeeze your gluts and abs as you make a bridge with your body parallel to the floor and with your shoulders and neck only on the ball. Put your feet flat on the floor and hip width apart. Hold for 3 seconds.

11. Lower your hips about halfway to the floor without allowing your feet or the ball to move.

12. Raise your hips back up by squeezing your gluts and hold the bridge position again. Do 10 to 15 reps.

References

• National Academy of Sports Medicine

Resources

• More Core Exercises

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