Effective Bridge Exercises
1. Hip Bridge Exercise
Lie on your back. Keep your hands by your side, and palms flat on the floor. Flex your knees and keep your feet flat on the ground. Keeping your core engaged, push your butt towards the ceiling. Your chest should be off the ground. Balance your body on your feet and the back of your shoulders. Hold for 3 seconds and then lower your body. Don’t forget to breathe in and out when you hold the bridge.
2. Glute Bridge March
Lie on your back, bend your knees, and support your lower body on your heels. Keep your arms by your side, and palms flat on the ground. Push your hips, middle, and lower back up towards the ceiling. Lift your right leg and bring the right knee close to your abs. Lower it back and then lift your left leg.
3. Single Leg Bridge Ups
Lie on your back. Keep your arms open, and palms facing the ceiling. Flex your knees, place your heels on the ground, and engage your core. Push your hips up and get into a bridge pose. Lift your right leg and fully extend it, forming a 45-degree angle with the floor. Hold this position for the next 3 seconds. Lower your buttocks without flexing your knee. Repeat with the right leg 9 times more before switching to the left leg.
4. Tricep Dip And Reverse Bridge
Sit on the floor. Place your palms flat on the mat, behind you, and balance your feet on the heels. Keep your shoulders rolled back, and back straight. Supporting your body on your palms and heels, lift your buttocks a little. Do not assume the bridge pose yet. Flex your elbows and lower your hips to do a tricep dip. Then, push your hips up towards the ceiling, bringing them in line with your torso, and tilt your head back. Hold this position for 2-3 seconds. Lower your hips and do a tricep dip.
5. Single Sky Bridge
Lie down on your back and keep your arms by the side, and palms flat on the mat. Place both your legs, fully extended, on a chair. Lift your hips up towards the ceiling and assume the bridge pose. Lift your right leg off the chair. Hold it at 90 degrees with the floor, and lower your hips till they touch the floor. Hold the pose for a second and then raise your hips. Do this 12 times before switching legs.
6. Shoulder Bridge
Lie down on your back. Place your arms by the side, and palms flat on the mat. Flex your knees and keep your feet flat on the mat. Raise your hips towards the ceiling and then bring your right knee towards your chest. 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. Hold this pose for a second and then bring your right leg back. Do this 10 times before switching to the left leg.
7. Bridge Chest Press
Hold a dumbbell in each hand and lie down on the mat. Keep your knees flexed and feet flat on the mat. Extend your hands directly above your chest with the palms facing out. Lift your hips towards the ceiling. Take your time to stabilize your body on your feet and the back of your shoulders. Flex your elbows and slowly lower your arms, drawing an imaginary inverted ‘V’ until the dumbbells reach the side of your chest. Hold it for a second. Slowly bring the dumbbells directly above your chest, again following the imaginary inverted ‘V’. Do this 10 times before lowering your hips.
8. Weighted Glute Bridge
Lie down on the floor. Keep your legs shoulder-width apart, knees flexed, and feet flat on the floor. Hold a weight plate with both your hands and rest it on your belly, near your groin area. Push your hips up towards the ceiling and hold this pose for 3 seconds. Lower your hips and lift your hips again.
9. Decline Stability Ball Bridge
Lie down on a mat and place your heels on the top center of a stability ball. Keep your hands by your side, palms flat on the floor, and look straight up. Lift your hips towards the ceiling. Hold this pose for a second and lower your hips to complete one rep of the decline stability ball bridge.
10. Folded Single Leg Glute Bridge
Lie down on the floor with the knees flexed and feet flat on the floor. Lift your left leg and hold the knee with both your hands to draw it closer to your chest. Push your buttocks up toward the ceiling. Hold it for a second. Lower your hips and again push them up. Do it 10 times before switching legs.