Primary muscles: Glutes, abs, obliques
Secondary muscles: Shoulders, core, hips, arms, thighs
Equipment: No equipment
BRIDGE AND TWIST INSTRUCTIONS
1. Sit on the mat with your knees bent and your arms extended back.
2. Lift your butt off the mat, extend your right arm toward the ceiling and twist your torso to the left.
3. Lower the hips, return to the starting position and repeat on the opposite side.
PROPER FORM AND BREATHING PATTERN
Roll your shoulders back, relax your head and neck and engage your core. Breathe out, lift your butt as high as you can and squeeze the glutes. Twist your torso, reach your arm up toward the ceiling and then breathe in as you lower the hips and return to the starting position.
The bridge and twist is a modified version of the advanced bridge that targets the glutes, abs and obliques. This exercise also strengthens your arms, shoulders, hips and thighs, enhances core stability and balance and improves the flexibility of the spine.
SETS AND REPS
Start with the advanced bridge and do some crab toe touches first. Once you’re comfortable with your form, advance to the bridge and twist and complete 2 or 3 sets of 8 to 10 repetitions on each side.
To calculate the number of calories burned doing the bridge and twist, enter your weight and the duration of the exercise:
RELATED FULL BODY EXERCISES
Try these other full body exercises to get your heart rate up and burn even more calories:
Inner thigh raise to plank
Reverse lunge medicine ball overhead press
Knee and elbow press up
Chest fly glute bridge