It’s a different world today; something that was unimaginable in the past. There is no denying that there is enough doom and gloom today (Covid-19, do you hear us?), but there are also some positive sides that we cannot ignore. For example, we’ve never been more fitness conscious than we are today! And for the last two years, we’ve tried every possible exercise. Yes, even the not-so-easy hip bridge pose.
This pose is really the baap of everything. That’s because it has a number of benefits – it not only stretches your neck, chest and spine, but it also tones your glutes. And trust us, when we say that, they really cheer them up. Oh, and it also helps improve digestion, and relieves menstrual cramps.
But let’s find out more about how it can benefit your glutes. The stronger your glutes, the more agile you will be. Your toned glutes will also keep lower back pain and knee problems at bay! There’s so much more they can do, shares Aditi Gupta, Premium Coach, Fittr, with HealthShots.
How can a hip bridge benefit your glutes?
“An individual picks up hip bridges to work the muscles in the back of the legs. This includes your lower back glutes, hamstrings and core so you can build muscle. This is a good exercise to grow and strengthen your glutes,” says Gupta.
However, in glute bridges, you are required to maintain the hip bridge position, where a movement-based exercise is superior to a retention. It is important to note that hip bridges are great for someone who is a beginner and has no experience doing any type of hip muscle exercise.
“If it gets easier after a while, you can increase the resistance by putting weights on the bridge. At the third level, a person can move this exercise to a hip thrust, where they can place their upper back on a platform or bench and do the push with weights placed at the hip joint,” she adds.
With this kind of progress and increased muscular effort, the muscles around the hip that include the lower back will get stronger and there will be good muscle development in that area.
Anything else you MUST know?
Having a good amount of muscle strength in your glutes helps in building strength in functional movements, around the hip joint. It also helps to maintain good posture. “Four sets of glute bridges performed two or three times a week is a good plan, based on an individual’s fitness levels,” shares Gupta.
Don’t make these mistakes when doing this exercise:
1. Knees not in line with hips
This is one of the most common mistakes that come when doing the bridge pose. Be sure to remember that your knees should be over your ankles, hip-distance apart and pointing straight ahead. That’s the correct way to position them!
2. Toes to the side
For the most part, most people who do the bridge pose believe that the toes should be to the side. But this is wrong! The toes should point straight ahead and the heels should be straight back.
3. The chest is lifted
This is again such a common mistake that people are part of the bridge pose. Ladies, stop doing this immediately! It’s just your hips that need to be lifted, so your core is engaged. This is exactly why your abdominal area will be toned! Now, doesn’t that sound right?