BEGINNER
Bridging is the perfect exercise for toning the legs and buttocks. Exercising these muscles while stabilizing the torso also benefits the lower back by both strengthening weak areas and protecting it from future injury.
Lie on your back with your knees bent and your feet flat on the mat. Feet should be placed about one hip-width apart. Inhale, breathing into the back of your rib cage and expanding your lungs.
Exhale and press your feet into the mat and squeeze your buttocks together, raising your hips until your body makes a straight line from your shoulders to your knees.
Inhale and hold the position.
Exhale, and lower your body onto the mat. Repeat five times.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• Your buttocks to be squeezed while bridging.
• A straight line to form between your torso and thighs.
AVOID
• Allowing your hips to sway back and forth.
• Allowing your hips to sag.
BEST FOR
• gluteus maximus
• biceps femoris
• rectus femoris
• rectus abdominis
• tensor fasciae latae
• transversus abdominis
QUICK GUIDE
TARGET
• Buttocks
• Hamstring muscles
BENEFITS
• Torso stability, benefitting especially those with a weak or injured back