In my last post I explained how to do a static bridge to strengthen your glutes and posterior chain muscles and today I want to give you a few variations on how to do that exercise:

Static Bridging:
• Hold for 30-60 seconds
• Rest for 60 seconds and repeat 1-2 more times

Dynamic Bridging:
• Lift your hips off the floor and then lower them to 1 inch above the floor completing 10-15 “up and down” repetitions
• Rest for 60 seconds and repeat 1-2 more times

Dynamic Ball Bridging:
• You can use the same form and technique as the static or dynamic bridge except you are keeping a stability ball under your shoulders and head while completing the exercise
• Complete either variation on the ball and then rest for 60 seconds and repeat 1-2 more times
• You can keep your arms by your sides, overhead, or folded across your chest

Enjoy the bridging workouts and feel free to add them to any warm-up or use them at the end of a workout when you’re exercising your ab and core muscles!