In this article, we will talk about a miracle movement that will work both your belly and your hips. It is useful to include the bridge exercise in your exercise plan. So what is this bridge exercise?
Bridge Exercise is a great exercise for those who want to work the hip area, shape their hips and strengthen their abdominal area while doing all this. The bridge exercise, which is also very simple to do, will help you increase your flexibility by working your lumbar region and the back of your back.
How is it done?
- Lie on your back on your mat for the bridge exercise.
- Bend your knees with the soles of your feet on the floor.
- Place your feet hip-width apart and place your hands and arms flat at your sides.
- Slowly lift your lower back up and lower it back down.
When doing the bridge exercise, you need to raise and lower your lower back in a controlled manner, never let the soles of your feet leave the floor, and keep your upper back and shoulders on the floor. As you lower your lower back up and down, you should squeeze your glutes and abs as much as possible.
The bridge exercise is also anti-cellulite, relieves stress and reduces lower back pain. This exercise also has positive benefits for digestion.
Do the exercise in 10 repetitions to start. In the future, repeat the exercise in 3 x 10 sets.
Side Bridge Movement with Weights
How is it done?
- Lie on one side with your elbow on the floor and your knees bent. Take a dumbbell in your top hand and rest the dumbbell on your buttocks.
- Lift your hips off the floor with power from your lower elbow and knee. Tighten your core.
- Put your feet together and lift the top knee upwards. Repeat the movement a set number of times.
Bridge by Lifting One Leg
- At the beginning of the movement, assume the simple bridge position.
- Pull one knee towards your chest and lift your hips off the floor, just like in the simple bridge.
- Repeat the movement by pulling the other knee.
This movement helps the muscles on one side of your body to work more intensely and become stronger.