I often do this workout before a yoga flow to get my body warmed up, or after a jog. This bridge workout helps to warm-up the lower body and will do a number on that hind region. Each move works a different part of the legs and back to give our backsides the ability to defy gravity. Since this is working the lower back, bum, and legs, it is extra important to maintain the right posture so there is no risk of a lower back injury. Be sure to keep any strain off the lower back.
To complete this workout, do each move 20 times (or 10 times per side). Lower back to the ground and rest for 30-seconds, then complete one more set. To get the most out of this workout, do it before a yoga flow or after a cardio session. If you want to kick it up even more, double it up and do each move 20 times. For a serious burn and a workout all on it's own, you can alternate and do this workout after the first bridge set, then this workout after the second.
All moves will be done in bridge position. Get into bridge with the feet flat on the floor facing forward hip width apart, knees at 90 degrees, and the pelvis raised as high up as possible. The shoulders should remain tucked so only the tops of the shoulders, the head, and the neck are resting on the ground.
Bridge Dips
Works: The lower back, upper thighs, inner thighs, gluteus medius and maximus
Start in bridge pose then slowly lower the body so the bum is about an inch off the ground. Hold, then slowly rise back up to starting. Be sure that you are lowering so each vertebrate touches the ground once at a time; the lower back should not touch the ground. Do this 20 times.
Wide Leg Bridge Dips
Works: The inner thighs, all glutes, and outer thigh.
This is very similar to the original bridge dips, except with a wider stance. Separate the feet so they are almost shoulder width apart and rotate the toes out about 45 degrees. Complete 20 bridge dips in this extended position.
Raised Leg Bridge Dips
Works: All glutes, lower back, abs, upper thigh, inner thigh, and outer thigh.
Oh, you will feel this! For this move, you are doing the same thing as the original bridge dips, but with the right leg raised straight in the air. Complete 10 bridge dips with the right leg straight up and the toes pointed. For an easier alternative, try keeping the right leg at the same level as the left. Alternate and complete 10 raised leg bridge dips on the left side.
Bridge Pose Leg Extensions
Works, Lower abs, gluteus maximus, hind leg, and lower back
This will be the first bridge pose without a dip, relish that! Start in the tradition bridge position, then slowly raise the right foot so it is perpendicular to the ground, hold, then lower the leg down so it is parallel to the ground. When raising the foot upward, flex the foot, then, point the toes when lowering down to the ground. Do no let the right foot touch the ground and be sure that the pelvis is as high as possible with hips even. Complete 10 on each side.
Bridge Pose Side Extensions
Works: Inner thigh, hip flexors, Those tiny muscles of the inner thigh and hind leg, obliques, and upper and outer thigh
This is very similar to the previous exercise, but the leg will extend to the side instead of up. Slowly extend the right leg out to the side with the foot flexed and the leg in line with the hip. Hold, then point the toes and bring the leg back to the center point of the body making sure to keep the leg in line with the hip and hips even.
For this move, it is super important that the hips stay even and the leg stays as close to in line with the hip as possible. It is better to keep the leg in line with the hip than to have it higher up in the air. Complete 10 per side.
Mini Bridge Raises
Works: Gluteus medius, inner thigh, lower back, and upper thigh
This will be the greatest gift you will ever give your lower back. Start in the traditional bridge pose then lower so your bum is about an inch off the ground. Contract the bum muscles so your back rises up about two inches, hold, then relax so you are about an inch off the floor again. Continue this 20 times without letting your bum touch the ground.
Bridge Pose Calf Raises
Works: The calfs, glutes, outer thigh, inner thigh, and upper thigh
Stat in the traditional bridge pose then, slowly raise the feet up to releve so only the balls of the feet and the toes are touching the ground. Hold, then lower back down. Be sure that the pelvis is as high up as possible. This should be the highest your pelvis has been yet. Complete 20.
For advanced, complete 10 calf raises with the right leg straight in the air, then ten with the left leg straight in the air. You can do this after the regular calf raises for a super great workout!
Rest for 30-seconds and complete one more set. During the rest, I like to hold child's pose or happy baby to give my lower back a good stretch.
