Bridge Exercise
Videos and Instructions

The bridge exercise will tone your butt and strengthen all your core muscles.

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This simple exercise is easy and effective. The videos and instructions below show how it's done.

Apart from helping you tone your butt muscles (gluts), the bridge works your abs and lower back too, when done correctly.

Just like the other core exercises, that work all your core muscles together, this is an important exercise to keep your spine stable.

A strong and balanced core will protect your back from injury during exercise and through life's daily activities.

Always keep that in mind, this exercise and other core exercises are aimed towards stabilising your spine and preventing back injuries..

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Enough about 6-packs, let's return to keeping your back free from injury..

The Bridge Exercise

This is best done on an exercise mat:

  • Lie on your back with your knees bent and feet flat on the mat, both arms straight by your sides.
  • Lift up your hips by squeezing your gluts, let your shoulders and feet take the weight.
  • Aim to have your feet directly below your knees, and a diagonal line from your shoulders to your knees.
  • Hold for 10 seconds and relax.
  • Repeat 5 times.
  • Progress by holding it for longer each time, aim for 1 minute or even longer.

Tips: You'll feel your lower back and bottom doing most the work. But focus on working your whole core (including abs) to keep your hips up. Be sure not to take any weight on your neck. Keep breathing throughout. Take steady breaths, never hold your breath.

Exercise Pictures

Exercise Variation

To Make It Harder

This variation will work each side of your gluts that little bit harder.

  • It's the same as above, apart from your starting position.
  • This time, keep 1 foot flat on the floor and rest the other up across your knee.
  • Then continue the exercise as described above.

Tips: Keep your core balanced by doing equal amounts on each side.

Click here for 5 tips to lose that stubborn belly fat.

Bridge Exercise Videos

Enjoy doing this exercise! Check out these videos, submitted by people to help you get the most out of your exercise:

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