Kick Start Your New Years: Exercise Day Four: Basic Bridge

Day Three Exercise:
Basic Bridge
 

• Lay on your back with your hands by your sides, your knees bent and feet flat on the floor.
• Make sure your feet are under your knees.
• Tighten your abdominal and buttock muscles.
• Raise your hips up to create a straight line from your knees to shoulders.
• Squeeze your core and try to pull your belly button back toward your spine.
• If your hips sag or drop, lower yourself back on the floor.
• The goal is to maintain a straight line from your shoulders to your knees and hold for 20 to 30 seconds. You may need to begin by holding the bridge position for a few seconds as you build your strength. It's better to hold the correct position for a shorter time than to go longer in the incorrect position.

 I love to do the bridge!  It rocks those butt muscles and helps your abs as well.  When my oldest was an infant, I used to set her on my stomach and do this exercise...and, man, did I feel that burn!  I have also done these and in between going up and down with the bridge, I open and close my legs.  Works more of the butt muscles!

Day Four:  Easy Exercise Tip:

• Work those butt muscles while standing in the line at the grocery store or even in the car!  I clinch my butt together while I am in the line at the grocery store.  No one can even see my doing it!  I will clinch and hold for a count of ten at a time.  I do this while drving as well.  It's a great way to work those muscles and firm up while you are running errands you need to do anyway!
    

Thanks, Sports Medicine! 

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