Working out and keeping fit is challenging for everyone. It requires dedication, persistence, and a lot of motivation to keep going again and again. Moreover, in a world filled with new fads, trends, and workouts every other day, keeping up with the latest and greatest ways to stay in shape is challenging. Working out is a big part of staying healthy. However, most people find it challenging to maintain their fitness routines due to time constraints, lack of motivation, or even the monotony of their current exercise regime. This is where workout hacks come in handy! One of the famous workout poses is the bridge pose.
Bridge Pose is an intense back extension that opens the chest and challenges your balance as you lift off the ground. This workout is a great way to get more out of your bridge pose exercise. The pose helps strengthen the back and buttocks muscles and can also help improve your posture.
Bridge Pose Workout helps build strength in your glutes, hamstrings, and other posterior chain muscles. It’s also a great pose to help improve your posture by strengthening your back, especially your trapezius muscles. Below are 5 workout hacks to get more out of your bridge poses. It’s simple and easy, so try it today!
1 . Utilizing the Band
For this exercise, you need a band for added resistance.
Lie on your back with your knees bent and your feet flat on the floor. Wrap a small resistant band around your legs just right above the knee area, then press your knees on the side for added resistance. Place both hands on your side with your feet shoulder-width apart. Tighten up your abdominal area. Push from your heels to lift your hips up, maintaining good alignment with your head, shoulders, and hips. Hold the position for a couple of seconds. Lower your hips back down, relaxing the abdominal area. Repeat the movement.
Utilizing the Band
2. Utilizing the Ball
For this exercise, you need a stability ball for added support.
Lie on your back with your knees bent and your feet flat on the floor. Place the stability ball between the knees and both arms on the side. Tighten up your abdominal area. Push from your heels to lift your hips, keeping your knees, hips, and shoulders straight. Hold the position for a couple of seconds. Relax and return to the
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Utilizing the Ball
3. Utilizing the Weights
For this exercise, you need a dumbbell for added weights.
Lie on your back with your knees bent and your feet flat on the floor. Tighten up your abdominal area. Place both dumbbells on your abdominal area for added weight and resistance. Push from your heels to lift your hips up, maintaining good alignment with your head, shoulders, and hips. Hold the position for a couple of seconds. Lower your hips back down, relaxing the abdominal area. Repeat the movement.
Utilizing the Weights
4. Bridging with Leg on The Side
Lie on your back with your knees bent and your feet flat on the floor. Place both arms on the side with your feet shoulder-width apart. Tighten up your abdominal area. Push from your heels to lift your hips, keeping your knees, hips, and shoulders straight. Straighten one leg out, press it on one side, and hold the position for a couple of seconds. Lower your leg and hips back down, relaxing the abdominal area. Repeat the movement on the opposite leg.
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Bridging with Leg on The Side
5. Bridging with Hip Dropping
Lie on your back with your knees bent and your feet flat on the floor. Place both arms on the side with your feet shoulder-width apart. Tighten up your abdominal area. Push from your heels to lift your hips, keeping the knees, hips, and shoulders straight. Drop one hip to one side, return to the center, and alternate with the other hip on the opposite side. Repeat the movement.
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Bridging with Hip Dropping
Conclusion
A bridge pose workout is great for beginners because it isn’t challenging in balance and coordination. It also works many small muscles that are often neglected in other poses. With the different options mentioned in this article, we can know that there is more to bridge poses workout than just lifting our hips; we can do a variety of poses incorporating the bridge pose, which can be very beneficial in strengthening our glutes and back area.
Working out regularly is crucial to living a healthy lifestyle, but it can be challenging to get through the same routine day after day. Our bodies constantly adapt, so if you do the same workout day after day, you’ll eventually hit a plateau. Mixing up your routine will help keep your body guessing, and you’ll see better results. Finally, make sure you’re staying hydrated. Drinking plenty of water will help you to avoid cramps and fatigue, and it will also help your body to recover more quickly after your workout. Fitness hacks and tips can help you avoid growing bored with your workout and stay motivated to keep going.
