The glute bridge "helps to stabilize the core while incorporating the lower half of the body and strengthening the pelvic floor," says Shaina McGregor, ACE-certified group fitness instructor and certified life coach. "In the bridge position, the core muscles (rectus abdominis, transverse, and obliques) activate to maintain stability. It also helps to reduce back pain and improve posture."
How to Strengthen Your Core With Glute Bridges:
- Lie faceup on a mat with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Plant your hands by your sides, palms facing down.
- Press into your heels to raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees.
- Hold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged.
- Lower your hips to the ground. That's one rep.
