SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
    • Legs
    • Glutes & Hip Flexors
    • Abs & Obliques
    • Shoulders
    • Biceps
    • Triceps
    • Chest
    • Back
  • Plans
    • Beginner
    • Fat Loss
    • Bikini Body
    • JumpStart
    • Vacation
    • D-Stress
    • Fine Tuning
    • SlimDown
    • SculptUp
  • Workouts
    • Videos
    • Warm Up
    • Full Body
    • Upper Body
    • Core
    • Lower Body
    • Cool Down
  • Calculators
    • BMI & Ideal Body Weight
    • BMR & Calories per Day
    • Fitness Test
    • Lean Body Mass & Body Fat Percentage
    • Macros & Calorie Intake for Weight Loss
    • Resting & Recovery Heart Rates
  • Lifestyle
    • Yoga Poses
    • Yoga Flows
    • Pantry Essentials
    • Recipes
    • Freebies
    • Motivation
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Abdominal Bridge | Illustrated Exercise Guide

Share on Facebook Share
Share on TwitterTweet
Share on Pinterest Share
Send email Mail

Abdominal bridge exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/abdominal-bridge/

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.

EXERCISE BENEFITS

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.

DEMONSTRATION

Abdominal bridge exercise guide with instructions, demonstration, calories burned and muscles worked. Learn proper form, discover all health benefits and choose a workout. https://www.spotebi.com/exercise-guide/abdominal-bridge/

SETS AND REPS

Do 2 or 3 sets of 8 to 12 repetitions. To work your pelvic floor muscles to a greater degree, pair the abdominal bridge with the glute bridge, the dead bug and the wall sit exercises.

CALORIES BURNED

To calculate the number of calories burned doing the abdominal bridge, enter your weight and the duration of the exercise:

Join us on Facebook and be the first to know about our latest updates and exclusive offers. Share your progress with us and inspire others!

RELATED CORE EXERCISES

Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Superman twist
Lying side crunch
Oblique crunch
Side leg lifts

WORKOUT ROUTINES


  • Beginner Ab Workout For Women / @spotebi


  • Bodyweight At Home Core And Cardio Workout / @spotebi


  • Core Exercises For Women - Abs And Obliques Workout / @spotebi


  • Core & Cardio Beginner Bodyweight Workout / @spotebi

Share on Facebook Share
Share on TwitterTweet
Share on Pinterest Share
Send email Mail
Fat Loss Challenge
12-week slimdown program
Bring your body to a state of equilibrium through exercise, conscious eating, and simple lifestyle changes. Join us for the Fat Loss Challenge and learn how to maximize fat loss, minimize muscle loss, and stop weight cycling!
JOIN HERE

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown plan for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Fat Loss Challenge

12-week slimdown program

Bring your body to a state of equilibrium through exercise, conscious eating, and simple lifestyle changes. Join us for the Fat Loss Challenge and learn how to maximize fat loss, minimize muscle loss, and stop weight cycling!

JOIN HERE

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • From The Shop

    • The Beginner Edition / @spotebi
    • Monthly Membership Pack / @spotebi
    • The Fat Loss Edition / @spotebi
    • Annual Membership Pack / @spotebi
    • The Bikini Body Edition / @spotebi

    Latest Recipes

    One-Pot Italian Minestrone Soup Recipe

    This One-Pot Italian Minestrone Soup Recipe was inspired by the hearty … [Read More...]

    Baked Eggs with Mushrooms, Spinach & Parmesan Cheese

    Set yourself up for the day with this easy recipe of Baked Eggs with … [Read More...]

    Berry & Quinoa Breakfast Power Bowl

    Want to change up your morning bowl of oats! Then try this Berry & … [Read More...]

    Ginger & Pomegranate Immunity Booster Smoothie

    This Ginger & Pomegranate Immunity Booster Smoothie is a beautiful and … [Read More...]

    Latest Video

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Workout Plans

    8-Week Bikini Body Workout Plan

    8-Week Bikini Body Workout Plan

    12-Week Weight Loss Workout Plan

    12-Week Weight Loss Workout Plan

    What Others Are Saying

    Marie-Eve

    I feel very empowered by your website, the design is sophisticated and minimal and the exercises are fun and well...

    Marie-Eve

    2016-09-24T11:52:34+00:00

    Marie-Eve

    I feel very empowered by your website, the design is sophisticated and minimal and the exercises are fun and well presented.
    https://www.spotebi.com/testimonials/marie-eve/

    Julia

    I just wanted to say OMG this site is amazing!! I just stumbled across it recently and I absolutely love...

    Julia

    2016-09-24T11:54:40+00:00

    Julia

    I just wanted to say OMG this site is amazing!! I just stumbled across it recently and I absolutely love it!! I've passed it on to many friends. Pls continue don't stop!
    https://www.spotebi.com/testimonials/julia/

    Alex

    Just to say... love this site. Love the exercises and advice. Thank you!

    Alex

    2016-09-24T11:58:10+00:00

    Alex

    Just to say... love this site. Love the exercises and advice. Thank you!
    https://www.spotebi.com/testimonials/alex/

    Eliane

    I am so happy I came across this page when looking for workouts, you have put together great routines which...

    Eliane

    2016-09-24T12:06:24+00:00

    Eliane

    I am so happy I came across this page when looking for workouts, you have put together great routines which are a lot of fun to do.
    https://www.spotebi.com/testimonials/eliane/

    Poppy

    My personal trainer just got fired :) Your workouts are way better than the ones I was doing with my...

    Poppy

    2016-10-03T08:49:42+00:00

    Poppy

    My personal trainer just got fired :) Your workouts are way better than the ones I was doing with my PT. So fun and so many different exercises. Thank you!!
    https://www.spotebi.com/testimonials/poppy/

    Deborah

    I just completed 4 weeks of the weight loss plan. I cannot believe how much my body has changed in...

    Deborah

    2016-11-07T16:17:38+00:00

    Deborah

    I just completed 4 weeks of the weight loss plan. I cannot believe how much my body has changed in such a short period of time. I am wearing clothes that I couldn't fit in a year ago. A week before my 57th birthday - I am pretty damn happy!
    https://www.spotebi.com/testimonials/deborah/

    Angelica

    I just want to say Thank You for making the website! I love it and it has helped me achieve...

    Angelica

    2017-03-06T17:19:35+00:00

    Angelica

    I just want to say Thank You for making the website! I love it and it has helped me achieve my fitness goals. It is truly the best site I have come across I love everything about it thanks!!!!
    https://www.spotebi.com/testimonials/angelica/

    Amy

    Your site has literally brought me to tears. Maybe I can do this after all! I have been searching for...

    Amy

    2017-03-06T17:21:54+00:00

    Amy

    Your site has literally brought me to tears. Maybe I can do this after all! I have been searching for a workout plan to get started and everything is right here! Thank you so much for all of the amazing information that you have nested in such a well thought-out and elegant site. It is very, very appreciated.
    https://www.spotebi.com/testimonials/amy/

    Niki

    I have just discovered this website and it is really wonderful! The whole aesthetic is really clean and chic and...

    Niki

    2017-03-06T17:24:22+00:00

    Niki

    I have just discovered this website and it is really wonderful! The whole aesthetic is really clean and chic and it's definitely got the feeling of support and encouragement for women to get fit not that of body shaming like some other websites.
    https://www.spotebi.com/testimonials/niki/

    Tiffani

    I absolutely love your site. I discovered it on Pinterest and as I dug into the workouts and plans I...

    Tiffani

    2017-03-23T15:40:13+00:00

    Tiffani

    I absolutely love your site. I discovered it on Pinterest and as I dug into the workouts and plans I couldn't believe that I hadn't heard of it before! It empowers women with limited resources and time to complete awesome workouts from home with very little equipment ;) thank you! I have already recommended your site to several of my friends and family.
    https://www.spotebi.com/testimonials/tiffani/

    Nadine

    I would just like to commend the whole of Spotebi, the whole team, with how wonderful this site is! I...

    Nadine

    2016-09-23T15:26:27+00:00

    Nadine

    I would just like to commend the whole of Spotebi, the whole team, with how wonderful this site is! I love how clean, crisp, and fresh everything looks! The workouts are also really killer!
    https://www.spotebi.com/testimonials/nadine/

    Keri

    This site is an AMAZING resource! Thank you so much!

    Keri

    2016-09-23T15:24:12+00:00

    Keri

    This site is an AMAZING resource! Thank you so much!
    https://www.spotebi.com/testimonials/keri/

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
    • Email
    • Facebook
    • Instagram
    • Pinterest
    • Tumblr
    • YouTube

    Copyright © 2019 Spotebi - All rights reserved