Bridge Pose: Build Core Stability at Home

Bridge Exercise Instructions

1. Start on Your Back

   • Lie flat on your back on a mat or comfortable surface. Bend your knees and place your feet flat on the floor, hip-width apart. Your arms should be at your sides, palms facing down.

2. Engage Your Core

   • Tighten your abdominal muscles to support your spine and prepare for the lift.

3. Lift Your Hips

   • Push through your heels and lift your hips off the ground. Your body should form a straight line from your shoulders to your knees at the top of the movement.
   • Squeeze your glutes and engage your core while lifting.

4. Hold the Position

   • Maintain the elevated position for a moment, focusing on squeezing your glutes and keeping your hips level.

5. Lower Slowly

   • Lower your hips back down to the floor with control, stopping just before your buttocks touch the ground to keep tension in your muscles.

6. Repeat

   • Perform the desired number of repetitions, maintaining controlled movements throughout the exercise.

Bridge Exercise Tips

1. Keep Your Back Straight

   • Ensure your back remains straight throughout the movement. Avoid overextending or arching your lower back excessively, which can cause strain.

2. Engage Your Core

   • Keep your abdominal muscles tight to support your spine and stabilize your torso during the lift. This helps prevent lower back discomfort.

3. Press Through Your Heels

   • Focus on pushing through your heels rather than your toes to activate your glutes more effectively. Your feet should remain flat on the floor.

4. Maintain Hip Alignment

   • Ensure your hips are level and aligned throughout the exercise. Avoid letting one hip drop lower than the other.

5. Breathe Properly

   • Inhale as you prepare to lift your hips and exhale as you push up. Controlled breathing helps maintain rhythm and support core engagement.

6. Avoid Overextending

   • Lift your hips only as high as comfortable, aiming for a straight line from your shoulders to your knees. Excessive lifting can place undue stress on your lower back.

7. Use Proper Foot Placement

   • Place your feet hip-width apart and ensure they are flat on the floor. Adjust the distance of your feet from your buttocks to find a comfortable and effective position.

8. Incorporate Variations for Increased Challenge

   • Single-Leg Bridge: Lift one leg off the ground while performing the bridge to increase intensity and target each glute individually.
   • Weighted Bridge: Place a weight (like a barbell or dumbbell) across your hips for added resistance.
   • Elevated Bridge: Place your feet on an elevated surface (like a step or bench) to increase the range of motion and difficulty.

9. Perform Regularly

   • Include the bridge exercise in your routine regularly to strengthen your glutes, hamstrings, and lower back, as well as improve core stability.

10. Rest and Recover

    • Allow adequate rest between sets to prevent overtraining and muscle strain. Recovery is important for muscle growth and strength.