Bridge:
This exercise strengthens and shapes both glutes (buttocks) and hamstrings (back of the leg) at one time.
- Lie supine with your heels on the Bosu Ball, or a Stability Ball, knees directly above the hips.
- Contract the abs, tuck the pelvis, press through the heels and lift the buttocks slightly off the floor.
- Lower the hips close to the start position, but not completely resting on the floor.
Do
- Place your heels on the Bosu Ball or small bench, with your knees directly over the hips for proper body alignment
- Keep your back flat.
- Contract the gluteals, tuck and curl the pelvis up.
- Press firmly through your heels.
- Keep the movement smooth and controlled.
Don't
- Arch your back.
- Lift your pelvis too high.
Beginners
- Do not use weights.
- Make your movements smaller to decrease the intensity.
Thank you for reading!
Sandra
