Strong and elastic buttocks have a very big advantage! In addition to making a bikini or a pair of jeans look great on you , strong buttocks play a very important role in a sporting life , preventing a lot of injuries. One of the most reliable ways to strengthen these muscles is the bridge exercise.
Here are 5 main reasons to add this exercise to your daily workouts:
1. Reducing knee and back pain
Very often, people neglect the condition of the muscles in the back of the legs ( gluteal muscle and hamstring). Whether it's daily activities or high-intensity workouts , the quadriceps femoris is in control and does most of the work. Unfortunately , this problem is commonly seen among IT workers , who often experience knee or back pain , as the dominance of one muscle over others leads to injury. Fortunately , the bridge exercise engages the muscles in the back of the legs , leading to a balance in the workload of the muscles.
2. Improving sports performance
Strong buttocks are key when it comes to physical ability. It is strength that helps during the execution of all sports movements. Strengthening your glutes will help you run faster , jump higher, and be more explosive on the playing field.
3. Clothes will look better on you
Strong , elastic and rounded buttocks will always look chic in any situation , and the stronger the buttocks , the better their shape will be. Bridge ( especially with some load) will give you great results. If you are doing a more difficult version of this exercise , then never be afraid to lift additional weight ... This will only strengthen the buttocks more.
4. Strengthening the abdominal muscles
This exercise activates all the muscles of the abdomen , which helps to flatten the abdomen , the appearance of the press and giving the body an hourglass shape.
Performing any type of “bridge” stretches the muscles and makes them work with just one simple movement.
5. Posture improvement
Bridge tightens the glutes and rectus dorsi muscles , which help maintain proper posture when you sit or stand long enough. The exercise also strengthens the abdominal muscles , which also affect the correct posture.
If the article interested you , then further you can consider options for the “bridge” exercise, which will definitely help strengthen your muscles.
For a complete workout, you need to perform all exercises 3 times.
Lie on your back on the floor , knees bent , hips shoulder-width apart , arms at your sides. Bring your right knee to your chest and hold this position. Left foot on the floor , her knee bent. Connect the buttocks and try to raise the hips of both legs as high as possible. Hold the highest point for 2-3 seconds and then slowly lower yourself down. Perform 20 times on each leg.
"Bridge" with cargo
Lie on your back on the floor , knees bent , hips shoulder-width apart. Put the weight on your hips and keep it in place the whole time with your hands. Connect the buttocks and try to raise the hips of both legs as high as possible. Return to the starting position and repeat the movement. Run 10 times.
Inverted "bridge"
Lie on your back on the floor , place your right foot on a stable bench or box. Bring your left knee to your chest and hold this position. Raise your hips as high as possible , resting your right foot on a bench or box. Return to the starting position and repeat the movement. Run 10 times on each leg.
Narrow bridge
Lie on your back on the floor , keep your legs and knees together all the time. Engage your buttocks and inner thighs , and lift your hips up. Hold the "high point" for 2-3 seconds and then slowly lower yourself down. Don't let your legs spread. Perform 20 times.
Gradual "bridge"
Lie on your back on the floor , knees bent , hands pressed to the floor , hips shoulder-width apart. Raise your hips as high as possible. Then gradually lower yourself and gradually rise again. Continue doing these movements for up to 30 full descents.
Save so you don't lose
