How to Strengthen Quad and Core Muscles Using Different Bridge Poses

Your quadriceps and your core are the keys to healthy knees. They support the area around the knee muscles and take strain and pressure off of them. It is vital that both are built up and strong, especially if you have had any kind of arthroscopic or more invasive knee surgery. Even if you haven't had any knee surgery, strengthening these muscles will help support your knees in any activity you choose.

Using different bridge poses will build up the quads and the core substantially. You must however, start slowly, and work up to the more difficult moves.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• an exercise pilates or yoga) mat, a large exercise or fitness ball, an exercise band (gray preferred) or close substitute, a pillow or medium-sized ball

1. 
    
   Simple bridge

   Begin with the simple bridge. Lie on your back on the pilates or yoga mat. Bend and pull your knees up keeping your feet on the mat. Put your hands at your side. Lift your quads and glutes (rear-end) off the ground and count to 5. Gently lower yourself to the mat. (Refer to the picture.) Repeat 5 times. Work up to 10 times.

2. 
    
   Bridge with pillow

   Place a small pillow between your legs. Follow the instructions in step one with one change. When you raise yourself up, squeeze the pillow with your legs.

3. 
    
   Bridge with resistance

   Take the exercise band or reasonable substitute. You can use the strap to a bathrobe. Place it around your knees, hold tightly with your hands, and follow the instructions from step one. When you raise yourself up, push out against the band.

4. 
    
   Bridge with leg lifts

   Begin as you did in step one. This time, raise yourself up, hold it, extend one leg and then slowly raise it up and down but do not lower your body. At first, raise the leg up and down 5 times. As you feel stronger, raise it 10 times. Repeat with the other leg.

5. 
    
   Bridge with exercise ball

   Lie on your back on the mat. Place the exercise ball under your feet positioning it so that you can sink your heels into it without touching your legs. Raise yourself up and begin to move the ball back and forth slowly with your legs. Do this 5-10 times without lowering yourself to the ground. Repeat as you feel stronger up to 30 times.

Tips & Warnings

• Work slowly until each exercise is comfortable and then ramp it up to the next level.
• Do these two to three times a week and you should see improvement in your quads, core, and knees.
• Stop if any of these exercises put a strain on your knees or quads. Consult a physician.
• Do not do too many of these, especially in the beginning. Try to skip a day between sessions to give your muscles time to recoup.

Resources

• Knee Therapy for Athletes -- Ice Knee Wrap
• Weider Club 290 Power Tower
• How to Do Knee Strengthening Exercises After Arthroscopic Surgery at Home

[dgodfrey123]

on 10/29/2009 Good job, i think doing these excercises will stop the knee pain i sometimes get after my sprinting training days. Thanks a lot! 5/5

[believeinfamily]

on 10/3/2009 Great tips to strengthening core muscles. 5*

[believeinfamily]

on 10/3/2009 Great tips to strengthening core muscles. 5*

[ruf1950]

on 9/30/2009 Super article; great pics to show exactly how to strengthen your quad and core muscles using bridge poses and exercises. 5*

[shenandoah]

on 9/29/2009 Useful and easy to follow advice on ways to strengthen quad and core muscles using bridge poses.