Confessions of a Fitness Diva....: Exercise of the Day: The Bridge

Wednesday, July 3, 2013

Exercise of the Day: The Bridge

Bridges are excellent strengtheners of the glutes, lower back and your pelvic floor muscles. Do this exercise a few times a week and feel everything below the belt firm and tighten up.

Here's how to do them:

- lay face up on the floor, knees bent, feet positioned a few inches below the hips. Place your arms down by your sides with the palms down.

- lift your hips a few inches upward while slightly tucking your tailbone under as you lift.

- hold for a couple seconds while sucking your lower abs flat.

- lower hips to the floor and repeat.

** tip - contract your glutes (clench your butt cheeks together) as you lift for some extra added core control and pelvic floor conditioning.

I recommend that you do these at least 3x a week to achieve the best results, 3 sets of 10 to 15 reps. These are more strenuous than they appear! If necessary, though, you can increase the intensity level by doing longer holds.

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