How to learn to do a bridge exercise – a simple and effective technique

Beauty of the body is not only a developed musculature, but also plasticity, so in addition to strength training it is very important to pay attention to stretching exercises and the development of flexibility. One of the best exercises is the bridge. This rack is a kind of test for the flexibility of the spine and coordination. Learning to perform it is not easy, but in the process of training, the level of plasticity that is necessary for the beauty and harmonious development of the body is achieved.

Consider how to stand on the bridge, even if at first it seems an impossible task. Having included in the training complex special exercises, you can master the most difficult version of this rack, simultaneously developing the flexibility of the spine and improving the quality of muscles.

Bridge exercise
Bridge exercise

Pumping muscles, you can effectively look in the static, but if the joints are not flexible, the muscles are “wooden”, then in the movements there will be no ease and plasticity inherent in the harmoniously developed body. The most attractive look athletes, whose power is combined with the plasticity and ease of movement. To achieve the necessary flexibility and dynamism of the figure, to get an excellent posture will help exercise the bridge. Read the article about training back muscles at home.

Benefits of Exercise

Positive influence on the appearance of the benefits of exercise bridge is not limited. This rack has a powerful healing potential.

Known Eastern healers of antiquity believed that it is the condition of the spine that determines the health and longevity of a person. Their correctness is confirmed by Indian yoga, practicing exercises, most of which are aimed specifically at developing flexibility and strengthening the spinal column.

Deflections backwards develop the flexibility of the spine, strengthen the deep muscles of the back. Cartilage tissue of vertebral discs receives the necessary substances not from blood, but from synovial fluid. For its influx, active movements of the vertebrae are necessary. Because of the low mobility of the spinal column, its cartilage lacks nutrition, and degenerative changes in the cartilaginous tissue begin already at a young age.

Tilting back causes the intervertebral disks to contract and stretch, acting like an internal massage. As a result, an influx of synovial fluid is provided, and the vertebrae are actively supplied with the necessary substances. As a result, metabolic processes in the cartilaginous tissue are accelerated, regeneration processes are started.

Strong and healthy spine is especially important in force training, because this type of load is very traumatic. Inclusion of the bridge in the training program of athletes and bodybuilders is an excellent prevention of back injuries.

In addition to the beneficial effects on the spine, regular access to the bridge contributes to the expansion of the chest, increase lung volume, stretch the muscles of the press. Due to the unusual position of the head, the vestibular apparatus and cerebral vessels are trained, which serves as the prevention of cerebral circulation disorders.

The benefits of this exercise can not be overestimated. In addition, being able to easily stand on the bridge from the standing position and rise from it, you can attract admiring glances in the gym, which increases mood and motivation.

Preparatory exercises

Attempts to make a bridge without adequate preparation can result in not only failure, but also trauma. When performing this stance, sufficient flexibility of the spine, strength of certain muscle groups and coordination of movements are required. Therefore, to master the rack is necessary gradually, systematically carrying out special exercises, moving from simple to complex.

Consider taking-up exercises to get on the bridge. Include them in the training program, and you can master even the most difficult version of this rack.

Gluteal bridge

This simple exercise will help to strengthen the muscles of the legs, lower back and buttocks.

Gluteal bridge
Gluteal bridge

Lying on your back you need to bend your knees slightly wider than your shoulders. Hands lie relaxed on the floor. Raise the pelvis as high as possible, caving in the lower back and straining the buttocks. In doing so, lean on the feet and shoulders, do not tear off the head from the floor, the neck should be relaxed, otherwise injuries may occur. At the upper point, hold for 1-2 seconds and lower the pelvis. Gradually increase the number of repetitions and approaches. When you can do 3 approaches 15-20 times, go to the next stage of the training process.

Reverse strip

This exercise strengthens the muscles of the arms, back, and press. Perform it from a sitting position.

The legs lie on the floor, straightened and divorced slightly wider than the shoulders. The palms rest against the floor slightly behind the body. Raise the pelvis and align the trunk and legs in a straight line. At the same time, do not bend your neck, do not lower your head, look in front of you. If you do not get such a position, you can slightly bend your knees at first. Hold in this position for a few seconds. Achieve the implementation of 3 approaches 10-15 times.

Bridge with support

Having worked out the two previous exercises, you just strengthen the necessary muscle groups, and you can try to get into the bridge from the support. As a support fitbole, for lack of it you can use a padded stool or a low bench.

Sit on the floor with your back to the support, then, resting on the feet and palms, move the middle of the back to the support. Hand your hands behind your head and lean your hands against the floor, your fingers pointing to your shoulders. The knees bent at the knees are slightly wider than the shoulders. The neck is relaxed, the head is down. Unbend both arms and legs at the same time, tearing away from the support and caving. Try to maximally straighten your arms and legs and stay in this position.

Bridge exercise with fitball
Bridge exercise with fitball

When this stand is already easy to get, you can already master the exercise of the bridge from the prone position.

Classic bridge

Having learned to easily get up on the bridge from a support, you can proceed to working the rack from a prone position.

Starting position: lying on the back, the feet stand near the buttocks on the width of the shoulders, hands rest on the floor with the palms on both sides of the head, the fingers are directed to the shoulders. With the effort of the hands and feet, push the body up and, bending backwards, try to straighten the limbs. After you have risen on the bridge, stay in this position, and then return to the starting position. Exercise the rack until you achieve 15 repetitions in each of the two approaches.

The correct technique for performing the exercise bridge must meet the following conditions:

  • The deflection in the back is maximal, the body must take the form of an arc.
  • Hands should be straightened, palms under the head.
  • The pelvis should be maximally raised and be above the level of the head and shoulders.
  • Legs need to strive to straighten, a slight bend in the knees is allowed.
  • Breathing is even and deep, it should not be lost.

Bridge from the standing position

Even more impressive is the ability to stand on the bridge from a standing position. To learn how to make a bridge from a standing position, it will take a little longer, but your zeal will be rewarded by the fact that you can enroll this acrobatic element into your arsenal.

To work out the bridge from the vertical rack you need a free wall section. Become a back to him a couple of paces away. Raise your hands up, a little bend back and lean your hands against the wall so that your fingers are pointing down. Tear your hands down the wall, simultaneously bending your back and lowering your head. You can bend your knees slightly. Go to the highest possible level, and moving your hands up, go back to the starting position.

Do this exercise for 8 repetitions in two sets at each workout, trying every time to go lower. When you can easily reach the floor and rise from this position on the wall, you can try to make a bridge from a standing position without the help of a wall.

Begin testing this rack only when you have learned to confidently do it at the wall. It is necessary to stand upright, put your feet slightly wider than your shoulders. Raise your bent arms above your head and bend in the back, simultaneously bending your knees and taking the pelvis forward to maintain balance. The look is directed back. It is necessary to maximally bend over and see the place of “landing” of the palms. If the maximum deflection is reached, and the floor is still far away, then ask someone to hedge you, wrapping it around your waist. With your hands on the floor, straighten your legs and arms, and keep your balance. You can rise from the bridge by lifting one hand and turning over to the side.

When you learn how to confidently stand upright from a vertical position and can easily repeat this exercise without losing balance, you can move to the final stage of training, which will help you learn the skill of lifting from the bridge.

Lifting from bridge to vertical position

Getting up from the bridge to your feet is, perhaps, the most difficult thing. But if you worked hard, developed muscles and vestibular apparatus, then, after practicing a little, you can do it.

Standing in the bridge, try to transfer the weight of the body to your feet, for this you need to bend your knees and push the pelvis forward. You can “walk” a little to the feet. Then, pushing your hands away from the floor and simultaneously moving the center of gravity forward, straighten out. It will take a lot of effort.

Lifting from bridge to vertical position
Lifting from bridge to vertical position

At the initial stage of mastering the ascent from the bridge, a safety net is desirable. Let them help you up, supporting in the waist. Having understood what muscles are involved in this movement, you will soon learn to go into a standing position yourself.

Having mastered the technique of performing the bridge and lifting from it, work out this exercise to automaticity and leave it in your training program. Regular execution of the bridge will bring many benefits to your health and beauty. But if this exercise is not performed regularly, then the acquired skill may be lost.


Author: admin