How to Do a Basic Bridge
The basic bridge strengthens the glutes (glutes) and hamstrings (the back of the thigh) while improving core stability. It's easy to add to strength training, can be used as a warm-up, and is even a good rehab exercise to improve core and spine stabilization.
How to make a basic bridge
Find an open space on the floor and lie on your back, using a mat if you have one. Rest your hands at your sides, bend your knees, and place your feet flat on the floor below the knees.
Contract your abdominal and gluteal muscles by pushing your back against the floor.
Raise your hips to create a straight line from your knees to your shoulders.
Contract your core and pull your belly button toward your spine.
Hold for 20 to 30 seconds.
Lower your hips to return to the starting position.
Benefits of basic bridges
If you're looking for a move to add to your strength routine that works your core and glutes, the Basic Bridge is a great place to start. This exercise also helps strengthen the erector spinae, which runs through the entire back, from the neck to the tailbone.
A basic bridge stretches your posterior chain stabilizers, including your hip abductors, gluteus maximus, and hamstrings. As antagonistic stabilizers for the bridge movement, the rectus abdominis, obliques, and quadriceps are trained to maintain stability.
Your power and strength generally improve as these muscle groups get stronger. A strong core also improves your posture and can help ease lower back pain. In fact, as long as you're in good shape, transition exercises are generally safe for people with chronic back problems and can even help manage pain.
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