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Physical exercise improves mood and helps you stay warm. Olga Sukhova, author of books about healthy living and the blog @fizra_fitness, explains what a glute bridge is and recommends exercises that will help tighten your buttocks and give them a rounded shape.
A glute bridge is, simply put, raising your pelvis from a lying position. When performed correctly, this exercise works several muscle groups:
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- large, medium and small gluteal muscles, which bear the main load;
- the back surface and biceps muscle – biceps femoris;
- core muscles involved in stabilizing the body;
- calf muscles (on the back of the lower leg).
Why is it worth paying attention to the gluteal bridge?
First, it doesn't overload the latissimus dorsi. If your glutes are weak, they take on too much strain, get “stuck” and contract, which can cause knee, hip and lower back pain. The single-leg glute bridge helps strengthen weak glutes and barely engages the latissimus dorsi.
Secondly, pelvic lift eliminates the risk of injury. The most you can risk if you use the wrong technique is insufficient muscle load. It is almost impossible to get injured while performing the exercise.
Exercises
We do each exercise 12 times. We perform 3 rounds.
Pelvic lift with leg flexion
Lying on your back, bend your legs. Straighten one leg. The foot of the supporting leg is pressed to the floor. On the exhale, raise your pelvis so that the body forms a straight line from the knees to the neck. On the rise, bend one leg at the knee and pull it towards you. On the inhale, return to the starting position.
Pelvic lift
Lying on your back, bend your legs. Press your feet to the floor. As you exhale, lift your buttocks so that your body forms a straight line from your knees to your neck. Keep your shoulders pressed to the floor as you lift. As you inhale, return to the starting position.
One-leg pelvic raise
Lying on your back, bend your legs. Cross one leg over the other. Press the foot of your supporting leg to the floor. As you exhale, raise your pelvis so that your body forms a straight line from your knees to your neck. As you inhale, return to the starting position.
Raising the pelvis with the leg up
Lying on your back, bend your legs. Straighten one leg and lift it up. Press the foot of the supporting leg to the floor. As you exhale, press your foot into the floor and raise your pelvis with the raised leg. As you inhale, return to the starting position.
Have a nice workout.