The gentle, effective exercise that can be part of any fitness plan
DAYTON, OHIO — The bridge is known for being a gentle yet effective exercise that can be incorporated into nearly any fitness routine, including Pilates, yoga or a formal strength training program.
Muscles worked include the low back, abdominals, hips/glutes and legs. When the bridge is performed correctly and consistently, the conditioning effect translates into making everyday movements such as going up stairs, squatting down or rising from a seated position easier. In addition — because it targets muscles important to posture — balance is improved.
Starting position: Lie on the floor face up, with feet no wider than shoulder-width. Relax the shoulders and arms and place them at your sides.
Strengthening phase: Slowly lift the hips from the floor as far as comfortably possible, pause and tighten the gluteal (rear) muscles. Ideally at its highest point, the body will be in a straight line from the shoulders to the knees, without the back rounding. If unable to come up this far, lift to your current strength level, as benefit can still be gained. TIPS: If strong enough to keep proper form, you can try a single leg bridge. In this case, you would push up with only one foot on the floor. The leg that is not in contact with the floor can be bent or straight.
To add inner thigh strengthening to the bridge, place a firm pillow or yoga block between the knees and press against it at the top of the repetition for several seconds. Pushing body weight through the heels of the feet as the hips are raised places emphasis on the glutes to a slightly greater degree and can help diminish stress on the knees.
Depending on goals and strength, you can hold at the top of each repetition for the desired number of seconds.
Number of repetitions will vary from person to person. The bridge typically can be performed every day.
The bridge is considered by most physical therapists as safe for those who have a weak or injured back. However, as with all exercises, check with your doctor for guidelines if you have pre-existing conditions or are not accustomed to physical activity.
Some people find that the hamstrings tend to cramp once hips are raised. If this happens during the bridge, stop and extend the leg fully and lift it toward you, which will help to give an immediate stretch.
If cramping returns once the exercise is resumed, make a point to stretch the hamstrings before doing the first repetition and/ or placing the feet somewhat further away from the body to slightly extend the legs.