SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Abdominal Bridge | Illustrated Exercise Guide

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.

From the Shop

Monthly Membership
Monthly Membership

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.

Abdominal Bridge 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:

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

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …

8-Week Beginner Challenge
Lifestyle & Fitness
Join us for this Beginner Challenge and start building a positive daily routine through exercise, conscious eating, and a healthy lifestyle!
JOIN US!

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook 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.

  • Email
  • Pinterest
  • YouTube

Join The Team!

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

8-Week Beginner Challenge

Lifestyle & Fitness

Join us for this Beginner Challenge and start building a positive daily routine through exercise, conscious eating, and a healthy lifestyle!

JOIN US!

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Moroccan White Bean & Rice Flour Bites / @spotebi

    These Moroccan White Bean & Rice Flour Bites are budget, … [Read More...]

    Grilled Chicken & Veggies Low-Carb Summer Salad / @spotebi

    Salads have a reputation for being rather basic, but this grilled … [Read More...]

    5-Minute Gut-Healing Miso Spread Recipe / @spotebi

    Millions of Japanese start the day with a warming bowl of miso soup … [Read More...]

    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

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2022 Spotebi - All rights reserved