Introduction
The bridge exercise is a great way to improve strength and stability. It is also an effective way to help relieve back pain. The bridge exercise is a great way to improve posture and alleviate back problems and also aids in strengthening the abdominal and back muscles. Bridge exercises are setting new goals in the area of fitness. To do a bridge exercise, Lie flat on the back with bent knees and flat feet on the floor. Place the hands on the hips. Slowly try to lift the hips off the floor, with the help of glutes and abdominals, to raise the body till the thighs and torso are in line with each other. Maintain this body position for two to three seconds and then slowly lower the hips to the previous position and repeat this exercise 10 times.
What Are Bridge Exercises?
The bridge exercise is a type of strength training that helps to improve the stability of the spine and pelvis. It is helpful in the prevention or treatment of back pain. Bridge exercise also helps to improve the flexibility in the spine and hips and to increase the strength of the abdominal and gluteal muscles. This exercise works on hamstring muscles and lower back muscles (gluteal muscles). These exercises are helpful for athletes and people working long sitting hours.
The bridge exercise is often used in combination with other types of strength training and rehabilitation exercises. For example, it may be used cross exercises with crunches or sit-ups to help increase the stability of the spine and to prevent or treat back pain. It can also be used with stretching exercises to help improve the motion in the hips and spine.
How to Do Bridge Exercises?
The following points guide on how to do the bridge exercise:
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Lie down flat on the back with feet flat on the ground and knees bent.
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Place the arms at the sides of the hip.
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Raise the hips above the ground until the thighs and torso come parallel to each other, and hold this position for two seconds.
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Start with the starting position, and repeat for 10 to 15 repetitions.
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Anyone can do a bridge with their legs straight off in the air or at an angle (like a table).
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It can also be performed on top of a box or chair (as an exercise bike).
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Seasoned practitioners can also try handstand bridges.
What Are the Benefits of Bridge Exercises?
There are many benefits to bridge exercises; some of which are listed below -
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The bridge exercise helps strengthen the back and improve posture.
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Bridge exercise can also help to relieve back pain.
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This exercise helps in improving flexibility.
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Bridge exercises improve the range of motion of joints.
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It enhances performance while also lowering the likelihood of injury.
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It can be done at home or in the gym.
Which Muscles Are Involved in Bridge Exercises?
The muscle involved in the bridge pose include -
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Gluteus Maximus (buttocks).
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Hamstrings (back of the thighs).
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Erector Spinae (along the spine).
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Rectus Abdominis (abdominal muscles).
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Transversus Abdominis (deep core muscles).
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Quadriceps (front of the thighs).
What Are the Variations of Bridge Exercises?
The bridge exercise is good for working the muscles in the back and buttocks, but a few ways are present to keep the exercise interesting. Here are a few variations of bridge exercises:
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Single Leg Bridge - This variation of the bridge exercise challenges the balance and works on the muscles a bit harder. Single-leg bridges can be done by simply raising one leg off the ground while performing the bridge. Unlike traditional crunches, which involve both hands, this exercise involves only one hand (the other should be resting on the ground). The reason why this kind of exercise isn't ideal for beginners is that it can be hard on core muscles when performing it with just one leg.
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Bridge with Leg Raise - For this variation, after raising the hips into the air, Raise one leg straight up into the air. Hold for a movement and then lower back down.
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Bridge with Arm Raise - This variation of the bridge works for arms and shoulders as well as for the back and buttocks. Perform this exercise by simply raising the arms straight over the head while forming the bridge.
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Pulse Bridge - This variation of the bridge is beneficial to work on the hamstring muscles. While doing the pulse bridge, simply raise the hips into the air and then pulse them up and down for a count of ten.
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Static Bridge - For this variation of bridge exercise, simply raise the hips up into the air and hold for a count of ten. This variation of bridge exercise provides good stretching to the muscles of the back and thighs.
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Side Bridge - To perform this bridge, light on the sides and try to uplift the body with the help of the hands and ankle.
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Glute Bridge and Hamstring Curls - This type of bridge exercise is done with the help of a fitball. Place the football below the legs and while performing the bridge, try to roll down the ball below the hip and then go back to the previous position. Each time, perform 10 to 15 reps of this exercise.
All of these variations of the bridge exercise are a great way to work the hamstrings and glutes muscles, back, and buttocks. Try incorporating some of these variations into the routine workouts to stay healthy.
Conclusion
The bridge exercise is a simple core exercise that strengthens the back, glutes, and hamstrings. It can be done in many different ways, but it is best to start with the knees on the floor so that the hips are lifted off the ground. Then lift one leg up until it is straight out behind, with both arms holding on to something stable like a door frame or wall. Before lowering, remain in this position for thirty seconds then down again into the starting position. Repeat three times before switching legs and repeating again three times more.
