Yes – one arrow and three kills that’s said to be as bridge exercise. It is something that activates, tones, strengthens the core, lower back, and hips. Bridge exercises are effective full-body exercises that do not require any gym subscription. For more health tips you can visit The Cannabidiol. It is perfect for any gender or age, it doesn’t matter whether you are a woman or a man, 16 or 60, you just have to do bridge workout to define your lower body. Read on to know about the bridge exercises!
Table of Contents
Bridge Exercises/Workouts:
Hip Bridge Exercise:
What You Have To Do:
- You have to lie on your back and then keep your both hands by your side, and palms flat on the ground.
- Very next, you ought to flex your knees and keep your feet flat on the ground.
- There is a need to Keeping your core engaged, push your butt towards the ceiling. And, make sure that your chest should be off the ground. Then, you have to balance your body on your feet and the back of your shoulders.
- Very next, you have to hold for 3 seconds and then lower your body. And, never forget to breathe in and out when you hold the bridge.
- Sets And Reps – 3 sets of 10 reps
Glute Bridge March:
What You Have To Do:
- First of all, you have to lie on your back and bend your knees and support your lower body on your heels.
- Very next, you ought to keep your arms by your side, and palms flat on the floor.
- Right after, you have to push your hips, middle and lower back up towards the ceiling.
- Then, you have to lift your right leg and bring the right knee close to your abs.
- Finally, you have to lower it back and then lift your left leg.
- Sets And Reps – 3 sets of 10 reps
Single-Leg Bridge Ups:
What You Have To Do:
- Just you have to lie on your back. Then, you have to keep your arms open, and palms facing the ceiling.
- Very next, there is a need to flex your knees, place your heels on the floor, and engage your core.
- Then, you have to push your hips up and get into a bridge pose.
- Then, you have to lift your right leg and extend it fully, forming a 45-degree angle with the ground.
- Now, you have to hold this position for the next 3 seconds. Then, there is a need to lower your buttocks without flexing your knee.
- Finally, there is a need to repeat with the right leg 9 times more before switching to the left leg.
- Sets And Reps – 3 sets of 12 reps
Tricep Dip And Reverse Bridge:
What You Have To Do:
- Start by Sitting on the floor. Then, you have to place your palms flat on the mat, behind you, and you ought to balance your feet on the heels. Now, you have to keep your shoulders rolled back, and back straight.
- Very next, you have to support your body on your palms and heels, and there is a need to lift your buttocks a little. And, don’t try to assume the bridge pose yet.
- Then, you have to flex your elbows and lower your hips to do a tricep dip. Right after, you have to push your hips up towards the ceiling, bringing them in line using your torso, and tilt your head back.
- Now, you have to hold this position for 2-3 seconds. Then, there is a need to lower your hips and do a tricep dip.
- Sets And Reps – 3 sets of 12 reps
Single Sky Bridge:
What You Have To Do:
- You have to lie down on your back and keep your arms by the side, and even keep your palms flat on the mat.
- Then, there is a need to place both your legs, fully extended, on a chair.
- Now, you have to lift your hips up towards the ceiling and assume the bridge pose.
- Then, you have to lift your right leg off the chair. Then, you have to hold it at 90 degrees with the ground and lower your hips till they touch the ground. Then, there is a need to hold the pose for a second and then raise your hips.
- You have to do this 12 times before switching legs.
- Sets And Reps – 3 sets of 12 reps
Shoulder Bridge:
What You Have To Do:
- Same like the above exercise, here you also have to lie down on your back. Then, you ought to place your arms by the side, and palms flat on the mat.
- Very next, you ought to flex your knees and keep your feet flat on the mat.
- Then, there is a need to raise your hips towards the ceiling and right after you have to bring your right knee towards your chest. Now, you have to extend your right leg straight up, flex your heels, and lower your right leg until the right knee is at the same level as the left.
- Very next, you have to hold this pose for a second and then bring your right leg back.
- You have to do this 10 times before switching to the left leg.
- Sets And Reps – 3 sets of 10 reps
Bridge Chest Press:
What You Have To Do:
- First of all, you have to hold a dumbbell in each hand and lie down on the mat. Then, you ought to keep your knees flexed and feet flat on the mat. Now, you have to extend your hands directly above your chest with the palms facing out.
- Very next, you have to lift your hips towards the ceiling. Then, you have to take your time to stabilize your body on your feet and the back of your shoulders.
- Then, you have to flex your elbows and slowly lower your arms, and you ought to draw an imaginary inverted ‘V’ until the dumbbells reach the side of your chest. Now, you have to hold it for a second.
- Then, you have to bring slowly the dumbbells directly above your chest, again following the imaginary inverted ‘V’.
- You have to do this 10 times before lowering your hips.
- Sets And Reps – 3 sets of 10 reps
