The bridge is one of the best exercises affecting several
important muscle groups. It is primarily focused on lower back, glutes, and
quadriceps muscles, but it also hits the ABS. The bridge is very often a part
of Pilates and yoga programs and various fitness plans include this exercise.
This exercise does not require any equipment, although weights can be used to
increase the effort. It can be easily performed at home and is pretty
strenuous, so the fat loss effect is great.
There are several variations of the bridge
exercise. Some of them are basic bridge, hands-up bridge, and unilateral
bridge.
Basic
Bridge
Basic bridge is the most commonly performed
variation of the bridge exercise. Get in the starting position by lying on your
back with feet on the floor, and knees bent. Make the distance between your
feet be approximate to your hip-width. Rest your arms on the floor at your
sides. Then start lifting your gluts until your legs and core reach the
straight line. Keep that position for 2-3 seconds and then slowly return into
the starting position. Perform three sets of this exercise, but the number of
repetitions will depend on your weight and your strength. Usually, about 20
repetitions are enough to feel burning in your glutes and lower back.
Hands-Up
Bridge
This is one of the variations of
the bridge exercise which prevents you helping yourself to lift your body using
your hands. The starting position is almost the same as in basic bridge, but
the hands are up in the air during the exercise. This variation is more
strenuous than the basic bridge.
Unilateral
Bridge
Unilateral bridge affects each
side of your body separately, thus putting two times greater pressure on your
muscles. Get into the starting position by lifting one leg so that your knee is
pointed towards your chest and then performs the exercise.
References
Thescienceofeating.com. BURN FAT IN YOUR
BELLY, BUTT, AND HIPS WITH 1 SIMPLE EXERCISE.http://thescienceofeating.com/2015/12/14/burn-fat-in-your-belly-butt-and-hips-with-1-simple-exercise/