Hold at the top then lower down and repeat. Your body should be in a nice straight line at the top. Then lift your right hand and bring your left leg through and place your left foot flat on the ground. In addition to starting slow, start on a bench or step that is low to the ground and once you learn how to do the move consistently, you can move to a higher level. Table Top Bridge: Start seated on the ground with your feet flat on the ground in front of you and your hands on the ground behind you. Repeat. You can do this move on your own staircase our outside on a curb. The glute bridge is a popular lower-body bodyweight exercise that primarily targets the glutes, but also activates the lower back and hamstrings. Continue up up down down in a “running” fashion for desired amount of time. Redefining Strength shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this website. We use cookies to ensure that we give you the best experience on our website. It can be performed with body weight alone, or with added resistance such as barbells, dumbbells, or bands. Adding an exercise band, dumbbell, or exercise ball is an easy way to increase the difficulty of the move or simply change up your routine if you're feeling bored or unmotivated. Here are the steps to performing Up Up Down Down: 2) Step up with right foot, then left foot, then down with right foot, and down with left, up right, up left, down right, down left, etc. There are many options for cardio exercise, from cycling to running to elliptical machines, but some of them get monotonous and boring, particularly if you are stuck inside. To do the posterior plank, start seated on the ground with your legs out straight in front of you and your hands on the ground behind your butt. Redefining Strength shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this website. Start by kneeling on both legs with your feet flexed. Press your chest out and arch as much as possible away from the piece behind you while leaning your head back. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Then relax back down and repeat. Photo courtesy of Shutterstock. The ideas, suggestions and procedures contained within this website are not intended as a substitute for consulting with your physician. We have a tendency when we rotate to drop that hip down. Bend your knees and put your feet flat on the ground just close enough that you can graze your heels with your fingertips when you stretch your arms down by your side. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. All matters regarding your health require medical supervision. Play around with some or all of these. Begin by walking up and down and pick up your pace a little at a time. Up Up Down Down is simple to follow once you get a rhythm going. Don't risk doing a workout improperly! Up Up Down Down is simple to follow once you get a rhythm going. If you continue to use this site we will assume that you are happy with it. You, as a reader are totally and completely responsible for your own health and healthcare. Then arch up off your heels and press your chest out, keeping your hands on your heels. Already have a Bodybuilding.com account with BodyFit Plus? Bridge up, lifting your hips as high as possible while driving through your heels. This site uses Akismet to reduce spam. The quickness of this exercise helps you practice not only your cardio ability, but also your agility and coordination. Sign In. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Great for a warm-up prior to squats or deadlifts, Can help reduce lower-back pain and strengthen the glutes, Can be made more difficult by manipulating tempo or adding pauses. Learn how your comment data is processed. Do not push backward off your heels. We recommend that you start slow when you learn this move. All rights reserved. 3) Keep abs tight and feet as quiet as possible as you move up and down. Relax your head back and arch as much as you can, getting a nice stretch down your chest, core, hips and quads. The ideas, suggestions and procedures contained within this website are not intended as a substitute for consulting with your physician. If you are less flexible, do this stretch with a couch, chair or table behind you. While your lift your hips, reach your right hand down toward the ground, rotating your chest toward the floor. Your email address will not be published. If you can’t get your body into a nice flat “table” at the top of the bridge, do not attempt the posterior plank. Hold for 1-2 seconds and relax back down. Keep your core tight as you bridge up. Come to all fours, kick both legs up to handstand, do a negative press to standing. Avoid injury and keep your form in check This move is a progression of the table top bridge. Flex your feet and lift up onto your hands and toes. This is a great move for incorporating into circuit training as well. You don’t have to own a platform or a step. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that you will achieve the same or similar results. Make sure both stay up. Then drop your hips and step your foot back through while placing your hand back down on the ground. Keep your legs straight as you bridge up and relax your head back. To do the Glute Bridge to Sit Up, lie on your back with your knees bent and feet flat on the ground about hip-width apart. Do not rush through glute bridges. Make sure you are driving straight up and that your knees aren’t caving in. *Disclaimer*The author of this site is not providing professional advice or services to the individual reader. Kneel down and place your hands back behind you on the couch or table. Testimonials and examples used are exceptional results and are not intended to guarantee, promise, represent and/or assure that you will achieve the same or similar results. Designed by Elegant Themes | Powered by WordPress, Copyright ©2020 Redefining Strength LLC|  Privacy Policy  |  Terms and Conditions. It can be performed with body weight alone, or with added resistance such as barbells, dumbbells, or bands. Agility and coordination keep you sharp as you move throughout your daily activities and help prevent trips and falls. Bend your elbows to 90 degrees so that only your upper arm is on the ground. Include these 5 bridge variations in your warm up or use them to loosen up after a long day of sitting at the computer. Set up on your hands and knees with your hands under your shoulders and your knees under your hips. When you sit all day at a desk, your body is constantly in flexion, which leads to injury. Sit back and place your hands on your heels. Required fields are marked *. The 5 bridge exercises below are the opposite of what you do all day and, when paired with a proper trigger point release program, can help you prevent and alleviate injury. You, as a reader are totally and completely responsible for your own health and healthcare. Your feet should be about hip-width apart. © 2020 Bodybuilding.com. You are twisting almost like someone wringing out a towel. Press your chest up and out as you raise your hips. You should feel a nice rotation and stretch through your spine. Glute Activation - 10 Must-Do Exercises | Redefining Strength, Dynamic Stretches For Runners | Redefining Strength, Stay In Shape While Traveling | Redefining Strength. Feel your glutes working to keep BOTH hips up, while you reach your hand down. Your email address will not be published. Up Up Down Down is a simple but effective cardio exercise using a step or platform to move up and down quickly, accelerating your heart rate and burning calories fast! Try up up down down in place of the jumproping in this 15 Minute Jump Rope Circuit Workout! 51. These elements of training are crucial both for athletes for the the every day person that is aging. Quickly read through our step-by-step directions to ensure you're doing each Drive your hips up as high as possible, squeezing the glutes hard. Lower your hips back down and let your feet move a little away from your butt. See the 5 Bridge Variations in the video below! All matters regarding your health require medical supervision. workout correctly the first time, every time. The author of this site is not providing professional advice or services to the individual reader. Drive through your hands and heels and raise your hips up off the ground toward the ceiling, keeping your legs straight. Hold at the top then lower back down and repeat. You should feel this move in your glutes and hamstrings and not in your low back. Squeeze your glutes for a second or two at the top and lower all the way back down to the ground before repeating. Lean your head back and press your chest out as you bridge up. Take time to hold at the top and feel the glutes activate. Keep your core engaged and squeeze your glutes. Rotate to the other side, bridging your hips up as high as you can. Squeeze your glutes and lift your hips up as high as you can. Keep your belly button drawn in so you don’t hyper extend your back. with in-depth instructional videos. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Keep your core tight as you bridge up. Drive your hips up as high as you can without hyperextending your low back. Move back to Up Up Down Down and then perform 15 squats. It can be performed for time or reps and works perfectly in a dynamic warm-up for lower-body training, but can also be performed for glute activation anytime. 52. Come to all fours, kick both legs up to handstand, fall into bridge, then stand up . Try to create a “table” with your body. Squeeze your glutes and lift your hips up as high as you can. Learn Bridge Pose (Setu Bandha Sarvangasana), one of the best backbending yoga poses for beginners. Rotate your hips up toward the ceiling, squeezing your glutes to lift them up as high as you can. If you learn how to do Up Up Down Down you will have a new cardio move you can do anywhere! Setu Bandha Sarvangasana (Bridge Pose) is an amazingly versatile backbend that you can practice in a variety of ways, depending on what you want to achieve and how you use it in a sequence. Then switch to up left, up right, down left, down right for desired amount of time. Then drive up through your heels and upper back to lift your glutes up off the ground. The quickness of this exercise helps you practice not only your cardio ability, but also your agility and coordination. If you want to take the basic bridge up a level, try the single-leg bridge : Do a minute of Up Up Down Down, then drop and do 15 push-ups. The glute bridge is a popular lower-body bodyweight exercise that primarily targets the glutes, but also activates the lower back and hamstrings. View our enormous library of workout photos and see exactly how each exercise Start seated on the ground with your feet flat on the ground in front of you and your hands on the ground behind you.