The bridge exercise is a great way to isolate and strengthen the gluteus (butt) muscles and hamstrings (back of the upper leg). Performed correctly, it is a good exercise for core stability and a strengthening exercise that targets the abdominal muscles, as well as the muscles of lower back and hip. If you have ever been in rehab, you have probably done this exercise.<\/p>\n

1. Lay on your back with your hands by your sides, your knees bent and feet flat on the floor ensuring your feet are under your knees.<\/p>\n

2. Next, tighten your abdominal and buttocks muscles. Slowly raise your hips up to create a straight line from your knees to shoulders, while squeezing your core and attempting to pull your belly button back toward your spine.<\/p>\n

Do not let your hips sag or drop, if they do lower your body to the floor and begin again. The proper form is to maintain a straight line from your shoulders to your knees and hold in position for 20-30 seconds. If you are a beginner, hold for only a few seconds so that you can build good technique.<\/p>\n","protected":false},"excerpt":{"rendered":"

The bridge exercise is a great way to isolate and strengthen the gluteus (butt) muscles and hamstrings (back of the upper leg). Performed correctly, it is a good exercise for […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[165,83,63],"tags":[309],"class_list":["post-9948","post","type-post","status-publish","format-standard","hentry","category-core-abs","category-exercise-descriptions","category-fitness","tag-core"],"_links":{"self":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts\/9948","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/comments?post=9948"}],"version-history":[{"count":0,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts\/9948\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/media?parent=9948"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/categories?post=9948"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/tags?post=9948"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}