The butt is tighter! 3 Dynamic bridge exercise core muscles

Beautiful breasts are easy to see, but a nice butt is hard to find! Many women hope to have a firm, perfectly curved "peach buttocks", but as office workers, they often sit for half a day, which not only makes their thighs become thicker, but also makes their buttocks loose. Fitness coaches say that if you want to effectively train your buttocks and tighten your thigh muscles, in addition to getting up and walking more often while working, you might as well try the "dynamic bridge pose", which is a modification of the yoga bridge pose and helps stabilize the core muscles for sculpting!

Lift your butt and slim your legs! Dynamic bridge pose has many benefits

Fitness coach Ryan said that through the dynamic bridge movement that uses the waist and hips to push the buttocks up, and gradually strengthening the training, it helps to exercise the lower body curves of the buttocks and the back of the thighs, as well as the core muscles of the entire torso. ,

Create the perfect butt! Quickly learn 3 "dynamic bridge" movements

Coach Ryan also personally demonstrated how to correctly perform the "dynamic bridge" movement to achieve better training results, and combined it with postures such as "raising both hands" and "lifting heels", changing it into 3 types of increasing intensity for reference by friends who want to "lift their buttocks".

★Basic dynamic bridge movements

Step 1:

Lie flat on a yoga mat with your heels directly under your knees, your feet, knees and buttocks as wide as possible, and your hands resting comfortably on both sides of your buttocks with your palms facing down.

Step 2:

After you are stable, squeeze your buttocks tightly and push them upwards. Your knees, buttocks, and shoulders will automatically form a straight line during the movement.

Step 3:

Then move down slowly. When you are about to touch the floor, don't touch the floor. Push up again. You can exhale when going up and inhale when going down. Don't hold your breath during the movement, just breathe naturally.

Note:

When you feel comfortable doing 15 consecutive dynamic bridge reps, you can start to increase the intensity.

★Advanced version of dynamic bridge pose - raise both hands

Step 1:

Lie flat on the yoga mat with your heels directly under your knees, your feet, knees and buttocks as wide as possible, and stretch your arms upward to reduce the support points of your body.

Step 2:

After stabilizing, squeeze your buttocks tightly and push upwards while pushing up. Your knees, hips, and shoulders will naturally form a straight line during the movement.

Step 3:

Then move down slowly. When you are about to touch the floor, don't touch the floor. Push up again and move down. You can exhale when you go up and inhale when you go down. Don't hold your breath during the movement, just breathe naturally.

Note:

When you feel comfortable doing the Advanced Dynamic Bridge - Hands Raised 15 times in a row, you can start to increase the intensity.

★Advanced version of dynamic bridge pose - heel changes

Step 1:

Lie flat on a yoga mat with your heels directly under your knees, your feet, knees and buttocks as wide as possible, and your hands resting comfortably on both sides of your buttocks with your palms facing down.

Step 2:

After placing your hands, tuck your toes so that only your heels are on the ground.

Step 3:

After stabilizing, squeeze your buttocks tightly and push upwards. While pushing up, extend your hands upwards to reduce the support points of your body. Your knees, hips, and shoulders will naturally form a straight line during the movement.

Step 4:

Then move down slowly. When you are about to touch the floor, don't touch the floor. Push up again and move down. You can exhale when you go up and inhale when you go down. Don't hold your breath during the movement, just breathe naturally.

【Expert Tips】:

Coach Ryan reminds us of the importance of warming up before engaging in strength training. Proper warm-up can not only make the exercise more effective, but also help increase muscle elasticity and reduce the risk of injury during movement while raising body temperature.

Filming location: provided by Anytime Fitness Luzhou store