One of the hardest parts of the body to tone is the glutes! Thank goddess for the bridge! The bridge is a very simple move that can be done almost anywhere. It can also be combined in a superset routine if you want to rev up your lower body exercise regimen. The wonderful thing about the bridge is that it is not only great for the glutes but it is also a stabilizing exercise which means it works wonders for the lower back and the core/abdominals!
Begin by laying flat on your back with your knees bent. If you do not wish to use weight, keep your arms flat on the sides of you. If you want to use weight place a bar mid thigh. You can also use a dumbbell or a medicine ball and place it right between your thighs or knees. Lift the bottom of the ground/floor and squeeze the glutes on the way up. The only thing that should be on the ground/floor is your shoulders, neck, head, and soles of your feet. Hold the contraction for a minimum of 3 seconds and then lower your but back down to the ground/floor. Repeat for 20 reps, for about 3 sets and feel the burn!
Bottoms Up! Nadirah A. Shakir