It’s always great to know an exercise that you can do anytime, anywhere…and get some really great benefits, too. Supine bridge is one of them. This exercise is as easy or as difficult as you want to make it. Whether your an exercise enthusiast or rock star athlete, supine bridge can be built into any workout. Here’s how you do it:
How to do Supine Bridge
1) Begin by lying flat on your back with your knees bent and feet on the ground about hip-width apart.
2) Squeezing through your bottom, push your hips up until your knees are in line with your hips.
3) If you feel comfortable, drive your hips up higher until your shoulders are in line with your knees. **Put the weight on your shoulders, not your neck**
4) Draw you belly button into your spine and hold.
Repeat this exercise 10 – 15 times, holding anywhere from 5 to 30 seconds.
Why I love this exercise
1) Multi-Target Toning: Supine bridge strengthens the glutes, hamstrings, abdominals and pelvic floor (ladies, all the benefit of a Kegel exercise – and then some). If you feel this exercise burning on the top of your legs, it’s probably your quadriceps getting a good stretch!
2) Builds Muscular Endurance: Your body is working a lot of big muscles during this exercise. As you progress by repeating this exercise day after day, and week after week, you’ll start building greater muscular endurance which could manifest itself into simply being able to walk the stairs easier to running more efficiently.
3) Easy Progressions: If you don’t think supine bridge (as pictured with this post) is much of a challenge for you, there are plenty of ways to challenge yourself. Here are a few simple ways to amp up this exercise:
- Squeeze it: Doing the same exercise as above, but place a small, light weight ball (a medicine or toning ball usually works great), or a thick towel in between your knees. As raise your hips, squeeze the ball or towel. Release the tension on the ball or towel as you place your hips back on the ground. You’ll really feel this in your inner thighs.
- March Legs: Push up into your bridge and begin marching, simply by lifting your feet up a couple inches – alternating feet for about 30 repetitions.
- Single Leg: Before you push your hips upward, extend one leg out at about 45 degrees. Knees should still be parallel with each other. Slowly push up into the exercise, holding your extended leg where it is. Keep your hips even, and push through on the heel of the leg that’s planted down. Hold for a few seconds, release, and repeat the same leg 10 to 15 times. **If you have knee issues, make sure you get the green light from your doctor. This progression can put more stress on the knee.