Bridge exercise is a highly effective workout that engages the core muscles, glutes, and hamstrings. It is a low-impact exercise that can be performed anywhere without any equipment. With a little creativity, you can vary your bridge exercise routine to target different areas of your body. Here are 10 variations of bridge exercise that you can incorporate into your workout.
1. Standard bridge exercise
The standard bridge exercise is the foundation for all other bridge variations. To perform this exercise, lie on your back with your knees bent, feet flat on the floor and arms by your side. Lift your hips and squeeze your glutes while keeping your abs engaged.
2. Bridge march
The bridge march is a great way to work your glutes and core muscles. Start in the standard bridge position and slowly lift one foot off the floor, bringing your knee towards your chest. Return your foot to the floor and repeat with your other leg.
3. Single-leg bridge
The single-leg bridge is an advanced variation of the standard bridge. To perform this exercise, lift one leg off the ground and extend it straight up towards the ceiling. Perform the standard bridge exercise while keeping one leg elevated.
4. Bridge with leg extension
The bridge with leg extension targets the glutes and hamstrings while also working your core. Start in the standard bridge position and lift one leg off the floor, extending it straight out in front of you. Hold for a few seconds before returning to the starting position and repeating with the other leg.
5. Bridge with heel lift
The bridge with heel lift is a challenging variation that targets the glutes and hamstrings. Start in the standard bridge position and lift your heels off the ground, making sure to keep your toes on the ground. Hold for a few seconds before returning to the starting position.
6. Bridge with toe lift
The bridge with toe lift is another challenging variation that works your core, glutes, and hamstrings. Start in the standard bridge position and lift your toes off the ground, making sure to keep your heels on the ground. Hold for a few seconds before returning to the starting position.
7. Pelvic tilt bridge
The pelvic tilt bridge is a great way to engage the lower back muscles while strengthening your core. Start in the standard bridge position and tilt your pelvis towards your belly button, tightening your abs. Return to the starting position and repeat.
8. Bridge with hip abduction
The bridge with hip abduction targets your glutes and outer thighs. Start in the standard bridge position and lift one leg off the ground, keeping it straight. Slowly move your leg out to the side and then back to the center before returning to the starting position. Repeat with the other leg.
9. Bridge with knee squeeze
The bridge with knee squeeze targets your inner thighs. Start in the standard bridge position and lift one leg off the ground, bending your knee. Slowly bring your knee towards your chest, squeezing your inner thigh. Return to the starting position and repeat with the other leg.
10. Bridge with dumbbell
The bridge with dumbbell is an advanced variation that targets your glutes and hamstrings. Start in the standard bridge position and hold a dumbbell on your hips. Perform the standard bridge exercise while holding the dumbbell.
In conclusion, there are many variations of bridge exercise that you can incorporate into your workout routine. By varying your exercises, you can target different areas of your body and prevent boredom. These 10 variations are a great starting point, but don’t be afraid to get creative and come up with your own variations. Remember to keep your abs engaged and squeeze your glutes while performing these exercises.
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