The exercise move that works your butt, abs and hips.

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The exercise move that works your butt, abs and hips.

Yoga teachers, fitness trainers and Pilates instructors love this exercise  move because of its multiple benefits.

You must have heard of the bridge position.This resistance move is super popular with fitness trainers as well as yoga and Pilates instructors because it’s simple yet strengthens your entire midsection. It’s an exercise that engages your abs, butt, hips and lower back and strengthens your core too.

The bridge builds muscle, boosts flexibility, and can be easily incorporated into any exercise routine.

Below are the basic pose and a few advanced moves. Start by aiming for three sets of 15 – 20 reps.

Basic Bridge

Lie on your back, knees bent, feet flat on the floor hip-width apart, arms relaxed at your sides. Lift you bottom off the floor, pushing with your heels, so your body looks like a straight line from your knees to your shoulders. Squeeze your bottom and abs, hold for two seconds, then take three seconds to slowly lower back to the floor to start.

Here’s a YouTube video of a really thorough demonstration of a basic bridge:

Hands up bridge

Get in the bridge position once more, but this time do the move with your hands directly in the air, it forces you to engage your abs and glutes more.

Unilateral Bridge

Go back to the basic bridge position, and this time raise one knee to your chest or extend it all the way out, then start lifting your glutes off the floor.Working the muscles on one side of the body helps isolate them and make them stronger.

Watch below a quick demonstration of this move with one knee to your chest :

Another reason why you should incorporate this exercise move into your routine is that it reduces low back pain.


Tina is a DailyStar senior writer. She graduated from Edith Cowan University. Writing has always been something she enjoyed. Her positive outlook colours every aspect of her life. Her motto -Life’s too short so get living.

When she’s not busy writing, Tina is exploring the city she adores, running in her local Park every day, drinking an absurd amount of coffee, taking care of an adorable pup, kids and traveling.

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