HOW TO WORK ON A PERFECT HIP BRIDGE

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What is a hip bridge work out: Hip bridge is a resistance workout pose. It is designed for strengthening the muscles of the entire midsection of body especially buttocks, gluts, shoulders, lower back and spine. The pose is equally popular among yoga and pilate enthusiasts because it is plain easy yet generates good result.

Prepping for the work out:

Always wear stretchable and breathable clothes because during a work out blood circulation increases and heat is generated in the body which shouldn’t be trapped. It should release in order to regulate the body temperature. Clothes should fit nicely. Neither too baggy, Nor too tight. A pair of joggers and a t-shirt will do just fine. Don’t work out on an empty or a full stomach. Empty stomach can make you lightheaded and tired during a workout due to low blood sugar, while eating too much can make you dizzy as blood circulation concentrates around the stomach post meals. Before a workout you can eat a cup of cereal or a banana. Drink water before, during and after exercise to stay hydrated.

Get an exercise mat for improved cushioning and grip.

Step by step guide:

1.      Lie down on a mat on your back.

2.      Keep both the arms parallel to your sides, palms down.

3.      Bend your knees forming a triangle. Soles of the feet should firmly hold the mat.

4.      Move your buttocks and heels as close as you can.

5.      Lift your hips towards the ceiling, your hips should squeeze while lifting.

6.      Hold the pose for few seconds and release.

7.      Repeat. The more you will repeat the easier it will be. You should be able to hold the pose for longer, gradually. Beginners should aim for 3 sets of 10 reps each.

Benefits of hip bridge: Hip Bridge strengthens your spine and improves your posture. A correct posture means no more backaches. It also helps body to  breathe better. It reinforces butt and glute muscles by repetitive contraction and relaxation. Stronger butt and glute muscles means you can run longer, faster and jump higher.  The shoulder muscles and core also benefits from this pose.   

Precautions: While hip bridge is a great way to strengthen your core and midsection, performing the pose in an incorrect manner may put you at risk.

1.      Avoid jerky movements. Steadily lift buttocks and release.

2.      It is important to steadily breathe during the workout.

3.      Avoid twisting the pelvis.

If you are a pregnant, heart patient, suffering from herniated disc or high blood pressure, you must consult your health provider before resuming hip bridge or any physical activity.