The bridge is a compound body weight exercise that works your entire midsection, it strengthens the glutes, hamstrings, core and hips.
This exercise requires no equipment, so it can be done anywhere. But if you feel it is getting way too easy for you, you can add extra resistance using a barbell, or holding a dumbbell between your thighs or on your pelvic.
This bridge is not only for women who want great bum, Both men and women in all fitness levels can benefit from stronger glutes. The more you sit, the weaker your glutes become and these muscles hold the key to your speed. If you want to be able to run faster or jump higher, training these muscles is a great place to start.
It will also build strength in the erector spinae, the muscles responsible for straightening and rotating the back, which help you maintain proper posture when you're sitting or standing for an extended period of time, and will help prevent lower back pains.
This exercise can be done as reps, or as a static (isometric) exercise, where you hold the position for as long as you can. Doing the isometric version will focus on building stability and endurance over time, While doing reps will promote strength in contraction. It is best to practice both variations since both will build strength in different ways.
Be careful not to hyper-extend your back as you reach the top of the movement. keep your back and thighs in a straight line.
Keep your shoulders on the floor. Make sure your weight is supported by the shoulders, and not by your neck.
Your leg position effects what muscles are worked the most. Keeping your legs close together will put more pressure on the inner thighs and the middle of the glutes. While putting your legs further apart, will put more emphasis on the outside of the thighs and glutes.
You can try to Press through the heels or through the toes. The basic bridge is done with feet flat on the floor, but you can change the muscles worked, by changing your feet position. Press through the heels for a better isolation of the glutes and hamstrings, or press through the toes (keeping the heel in the air), for more involvement of the quadriceps - the front of your thigh.