The supine bridge exercise is a practical and easy to perform exercise that you can use to strengthen your core muscles, glutes, thighs and even certain secondary muscles.
If you do it right, it can easily help you lose more weight or build additional muscle mass and strength. Supine bridge progression is also possible, allowing you to improve your results much faster and avoid hitting a plateau with your workouts.
What Muscle Groups Does Supine Bridge Target?
The supine bridge exercise works the rectus abdominis (your abs) and the gluteus maximus, two extremely important muscle groups that are responsible for supporting the hips from a supine position and support them for a prolonged period.
To get the most benefit from working on your core, a good tip would be to pull your belly button in toward your spine as you lift yourself up. That way, the rectus abdominis muscle will be tensed to an ideal extent.
Secondary muscles that the supine bridge can help you with also include the gluteus medius/minimus, transverse abdominis, erector spinae, and your hamstrings.
How to Perform the Exercise
Performing the supine bridge to strengthen your core is not too difficult. You’ll find the steps to be easy to follow and overall very enjoyable once you get the hang of it:
- Lie down on your back, and keep your knees bent. Bring your arms by your site to prepare for the exercise.
- Rise your hips slowly off the ground, and press both feet firmly into the floor as you try to squeeze the gluteal muscles as you exhale.
- Gradually lower your hips to the initial posture in order to get back to your original position.
- Repeat the exercise.
You can do as many repetitions as it feels comfortable, although it might be best to avoid forcing too many repetitions during your first few sessions. Like any exercise, the supine bridge can be more taxing on your body than it looks.
Supine Bridge Progression
Your basic supine bridge exercise can only go so far before you will stop making any progress with it. At this point, it’s important to avoid plateauing and expand your exercises to a more challenging level.
That being said, there are a few things you can do to progress with your supine bridge training. The first would be to spend more time (3-5 seconds) holding your hips up. That way, your muscles will be forced to perform a greater amount of effort overall.
Another good idea is to try special progression exercises that develop your core further, while starting out with the supine bridge as their base. Once you’ve lifted yourself up, for instance, you can extend one leg forward slowly until it’s completely straight, then bring it back down and repeat the same movement with your other leg.
Further progression in the aforementioned exercise can be obtained by lengthening the amount of time you hold your leg in an extended position before bringing it down.
These basic exercises should easily help you strengthen your core, glutes, back muscles and leg muscles, while providing you with a healthy overall workout without the need for weights or any complex workouts.