Monday, June 24, 2024

Glute Bridge Exercise Variations | POPSUGAR Fitness

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While a side bridge isn’t a “true” glute bridge (it’s also called a side plank), it activates the obliques, hips, shoulders, and transversus abdominis.

  • Start on the floor lying on your side. Bend your knees 90 degrees.
  • With your elbow directly beneath your shoulder, press your forearm into the mat, engaging your core and outer thigh until your bottom hip lifts off of your mat.
  • Make sure your shoulder is pulled away from your ears and down toward your hips, and draw your shoulder blades together to engage your upper back muscles. Think about pressing the muscles of your lower abdominals into your lower back and driving your inner thighs into one another.
  • Your gaze should be directed straight in front of you and your neck should be in a neutral position.
  • Hold this move for 30 seconds, then lower your hip back to the mat.
  • Repeat on the other side. Aim to do three to five rounds with proper form.

Lauren Mazzo was the senior fitness editor at PS. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining PS, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology.

Mirel Zaman is the wellness director at PS. She has nearly 15 years of experience working in the health and wellness space, writing and editing articles about fitness, general health, mental health, relationships and sex, food and nutrition, astrology, spirituality, family and parenting, culture, and news.

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