The bridge exercise is a movement which, when performed correctly, is a great way to tone the lower body, for both men and women alike. If your goal is to build muscle in your midsection and achieve a defined physique, then the bridge exercise is undoubtedly one which should form part of your regular workout routine.
Particularly if you work in an office job and spend the vast majority of the day sitting down, then you need to exercise regularly in order to alleviate problems which are associated with regularly sitting for lengthy periods of time. This includes tight hip flexors which is a consequence of sitting too far forward.
In order to combat this, it is a good idea to regularly perform strengthening exercises such as the full bridge. But, if you’re not sure how to do a full bridge exercise and would like to find out how to execute the move successfully, then that’s exactly what you’re about to find out.
How to Perform a Full Bridge
Essentially, what you need to do is lie on your back with your knees bent and your feet placed flat on the ground. You then need to put each of your hands behind you, and then lift your butt off the floor until your entire midsection is parallel with the ground. That’s all there is to it!
To get in an effective workout, you can start off by performing 10 repetitions of the movement for three sets. But, be sure to perform the movement in a slow and controlled manner. This ensures that the movement is executed safely, and with a full range of motion.
Focus on Core Exercises
If you’re looking to obtain a lean and muscular physique, then the ideal way to achieve exactly that is to focus on performing compound exercises in conjunction with the bridge exercise. A compound exercise is one which works more than one muscle group with the same movement.
These are exercises which should form part of your regular routine, as they deliver an effective workout that gets results. Isolation based exercises are also good, but compound exercises undoubtedly pack a punch when it comes to building muscle.
Deadlifts, squats, and the bench press are three compound exercises which not only focus on the core, but also other muscle groups too. This includes the lower back, hamstrings, calves, and the chest muscles too, depending on which exercise you perform.
Isolation based exercises, more specifically targeting the abs are also a great way to tone your midsection and build strength in your core. You can usually perform a quick abs workout at the end of your main workout session, although you could dedicate an entire session to it if you’d prefer.