Toning your glutes lifts your rear view back up to where God intended it! The glute bridge is a simple move, but done correctly it allows for very concentrated and effective work.
how to do glute bridges.
Start on your back near a couch or bench. Place your heels hip-width apart on the edge of your bench and position yourself so that you can almost reach your heels with your fingertips. Focus on pulling the belly button into the spine to keep your abs tight. Inhale, flex the glutes, exhale, and press your hips up as high as possible. Keeping the glutes flexed as tightly as you can throughout the move, hold at the top and then lower the hips back to the ground.
technique & proper body mechanics for glute bridges.
You should not feel this move in your back muscles. Be sure you are keeping your abs tight and not arching your back.
glute bridge alternatives.
If having your feet up on a bench is too difficult, start with a basic glute bridge with your feet hip-width apart flat on the floor. Everything else is the same.
If you want to kick it up a notch, try lifting with one leg at a time. Hold one leg up in the air or cross one ankle over the opposite knee while the planted leg does the lifting. Be sure to work both sides and don’t use your free leg for momentum.
post glute bridge stretch.
Using a chair for support if needed, squeeze one leg at a time up to the chest and then bend one leg at a time behind you up to the buttocks to release the leg muscles.
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No matter what your fitness level, you can jump into this 30-day challenge and get your health & fitness journey started. Let your body and your knowledge of your time, commitment, and fitness level determine what intensity is best for you. Over 30 days, you will complete 8 basic moves 5 days each week. You’ll start out small, but if you choose to start and progress at suggested levels, you should be able to do the following at the final workout:
- Cardio Warm-Up – 10 minutes
- Push-ups – 45
- Squats – 45
- Bench Dips – 45
- Glute Bridges – 45
- Plank Rows – 90 (45 each side)
- Lunges – 90 (45 each side)
- Basic Plank – 2 minutes
- Side Jackknives – 90 (45 each side)
- Cool-Down Stretch
Read more about the challenge or sign up for updates in the sidebar now ↗ and I’ll send you a discount code to download it for FREE!