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 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.
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 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.
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/
Sportsmedicine.about.com. The Basic Bridge Exercise for a Better Butt. http://sportsmedicine.about.com/od/strengthtraining/qt/bridge-exercise.htm
Image source: http://www.youbeauty.com/