10 Effective Bridge Exercises And Their Benefits August 8, 2016

Working out does not mean just going to the gym and doing a few rounds of weight lifting! A good workout regimen includes exercises that work for the whole body. There are many different exercise options, that you can use to get the perfect workout regimen. To give yourself a quick core workout, you need to try the simple and basic bridge exercise along with its variations. Sculpting your entire body, this will work your butt, thighs and glutes.

Top 10 Bridge Workouts/Exercises:

In order to learn the 10 best moves, try the ones listed here.

1. Hip Bridge Exercise:

Image: Shutterstock

Image: Shutterstock

This exercise isolates and strengthens the gluteus (butt) muscles and hamstrings (back of the upper leg).

  • Lie on your back and keep your hands by your side.
  • Your knees should be bent and feet flat on the ground.
  • Now, keep your abs tight and gently lift your butt and chest off the ground.
  • Hold for 20-60 seconds and let it relax.
  • Repeat 10 times.

2. Glute Bridge March:

Image: Shutterstock

Image: Shutterstock

This move is great for your buttocks, glutes and thighs.

  • Lie on your back and bend your knees.
  • Stretch out your arms on both sides and lift your chest and abs.
  • Now as you do this, lift one leg on top and bend it.
  • Hold it for a few seconds and come back to the first position.

Repeat 10 times before you switch legs.

3. Triceps Bridge Exercise:

Image: Shutterstock

Image: Shutterstock

This move is a little challenging, but effective.

  • Simply lie on your back and keep your arms by your side.
  • Now use your arms to come to a bridge position.
  • Your torso and buttocks should be straight now.
  • Stretch your right leg out and hold in that position for 20-30 seconds.
  • Relax for a few seconds and repeat.

4. Single Leg Bridge Ups:

Image: Shutterstock

Image: Shutterstock

This exercise works the glutes, hamstrings and core.

  • Lie on your back and keep your hands by your side.
  • Keep your knees bent.
  • Your feet should be on the ground flat.
  • Now tighten your abs and come to a bridge position.
  • Bring one leg out and extend it.
  • Your pelvis should be raised.
  • Hold this position for the next 30 seconds and then relax.

5. Single Sky Bridge:

Image: Shutterstock

Image: Shutterstock

This exercise works your butt, hamstrings and lower back.

  • The Single Sky Bridge is great for your buttocks. For this, you need a chair.
  • Lie down on your back and keep your arms by the side.
  • Keeping the abs tight, lift your buttocks and right leg and place it on the chair.
  • Now lift the left leg and bring it back to normal.
  • Repeat 10 times with each leg.

6. Exercise Ball Bridge Move:

Image: Shutterstock

Image: Shutterstock

For this move, you have to balance your feet on the exercise ball. Keep your hands by your side.

  • Lift your butt off the ground and hold it for another 20-30 seconds.
  • Repeat.

[ Read: Best Kegel Exercise Videos ]

7. Dumbbell Bridge Exercise:

Image: Shutterstock

Image: Shutterstock

This exercise targets your muscles:

  • Lie on your back and keep your knees bent.
  • Hold the dumbbells near your ears.
  • Your elbows should be bent too.
  • Now, as you lift your butt and chest, extend your legs upwards.
  • Keep it straight.
  • Bring it back to normal and repeat.

8. Bridge Chest Press:

Image: Shutterstock

Image: Shutterstock

This exercise works your hamstrings, glutes and chest.

  • The Bridge Chest Press requires you to stay in a normal bridge position.
  • Lift your arms using dumbbells and bring back to the normal position.
  • Repeat 20 times.

9. Bridge With A Lift:

Image: Shutterstock

Image: Shutterstock

This exercise entirely tones the backside of your body:

  • The Bridge with a lift move requires you to lie on your back with your arms by your side.
  • Hold your dumbbells too. Keep your knees bent.
  • Now, as your lift your butt and chest, bring your hands straight up behind you.
  • Repeat.

[ Read: Scoliosis Exercises And Their Benefits ]

10. Bridge Drag:

Image: Shutterstock

Image: Shutterstock

This exercise will give a toned body:

  • Lie on your back and rest your legs on the exercise ball.
  • Your butt and chest should be lifted.
  • Now, take the ball with your legs and bring it close to yourself.
  • Your knees should bend while doing this.
  • Bring it back to normal and repeat.

Try these core bridge exercises for a quick workout. Include these moves in your exercise regimen for a complete workout. But do talk to your trainer before you jump right in! Have you ever tried bridge workouts / exercises? Did you enjoy them? Share your views with us in the comments section below.

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