Primary muscles: Core
Secondary muscles: Abs, obliques, lower back, pelvis
Equipment: No equipment
ABDOMINAL BRIDGE INSTRUCTIONS
1. Lie on your stomach with your legs fully extended and your forearms on the mat.
2. Engage your core and lift your hips.
3. Pause for 2 seconds, then return to the starting position.
4. Repeat until the set is complete.
PROPER FORM AND BREATHING PATTERN
Keep the elbows directly below the shoulders, maintain your shoulders back and keep the knees on the mat. As you exhale, tighten the core and lift your hips slowly until they’re almost at shoulder-height. Pause for 2 seconds and then inhale as you slowly return to the starting position.
The abdominal bridge targets the core and is a great exercise to strengthen the back, abs, obliques and the pelvic floor muscles. This exercise helps reduce your risk of incontinence, improves your sexual health, and boosts your core strength and stability.
SETS AND REPS
To calculate the number of calories burned doing the abdominal bridge, enter your weight and the duration of the exercise: