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Last Updated on January 17, 2018

8 Amazing Things That Will Happen When You Do Bridges Every Day

8 Amazing Things That Will Happen When You Do Bridges Every Day

It’s pretty obvious 2015 is the year of the butt in fitness. Glutes have become the “it” muscles of the minute. They’re so popular they’ve even started the butt selfie (belfie) trend. So butts are everywhere in fitness today and for good reason. I would argue that the glutes may be the most important muscle group in the body. Unfortunately, in our sedentary society, we spend much of the day sitting on our butts instead of using them. This has lead to an an epidemic of flat, flaccid, underused glutes.

Many of the forms of exercise we engage in don’t really do a very good job of training the glutes well. Good thing is, it doesn’t need to be that way. Bridges are a great exercise that you can do everyday to learn how to activate the glutes. When done correctly bridges teach core control, hip control, how to deactivate the hamstrings and maybe most importantly fire up the glutes. Here are some of the amazing things that happen when you start doing bridges everyday.

1. You’ll Say Goodbye to Back Pain.

A weak and under-active butt is a prescription for low back pain. As we live in our sedentary, mostly seated, modern lifestyle our glutes don’t get used much. This results in other muscles like the spinal errectors and hamstrings taking over the job that the glutes are meant for. This process of the glutes becoming less active has been termed “Gluteal Amnesia.” The result of Gluteal Amnesia is often too much movement and loading at the lower back instead of the hips. This has been show to one of the primary causes in the development of low back pain.

Doing bridges everyday (especially after prolonged sitting) will help to “wake up” the glutes and reset the pelvis. This helps the body to remember to use the hips (glutes) to create movement instead of the more fragile lumbar spine.

2. You’re Knee Pain Will Magically Disappear.

One of the primary reasons for knee pain is a lack of control of the upper leg bone, the femur. This lack of femural control can include the femur sliding forward, internally rotating, or collapsing towards the midline of the body (valgus movement). All of these movements, if allowed to occur chronically are associated with knee pain. The glutes play a major role in controlling the femur at the hip joint which will have an effect on how the other bones of the knee joint join together and move.

Bridges, especially of the single leg variety, can help train the femur to stay in line with the knee and toes, avoiding potentially damaging knee movements.

3. Your 5K Time Will Improve.

One of the primary movement functions of the glutes is hip extension. Driving the leg behind you. Many distance runners use a lot of quad and hamstring to run but very little glute. This can not only limit the length of their stride, but also where the foot hits the ground, the amount of force per foot strike and the stability of the pelvis. Improving your glute function, by doing bridges, will help to strengthen and improve all of these aspects of your running and you’ll only become faster and more efficient.

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4. You’ll Stand Up Taller.

Posture is king. We can go to the gym and work out hard for an hour a day but if you spend the other 24 hours of your day slumped over you’re not undoing your chronically awful posture in 60 minutes. The glutes are literally the kingpin of movement. Without glutes that are active and strong the pelvic bowel can not sit properly. This means all the muscles above and below the pelvis, like the core, can’t perform optimally and the body will have to compensate. This compensation usually comes in the form of bad, hang off the low back or slumped forward posture.

Doing bridges will help to teach you not only how to strengthen the glutes so the pelvis sits correctly but also what a neutral spine feels like.

5. Your Boyfriend/ Girlfriend Will Thank You.

Guys and girls agree: a firm, round, butt. The kind that sits high on the hamstrings is considered almost universally to be sexually appealing. And it’s been that way since, well, since forever…

“You’re drawn to a woman’s heinie for the same reason you’re attracted to her breasts, hips, and a little waist: because those traits would have been indicators of fertility to your ancient ancestors.” – David Buss Ph.D.

And women, don’t differ in this opinion. Ask Men did a poll of 100 women and found that they too preferred a tight, muscular, rear. Ranking the butt as the number 1 male body part that “turns them on the most.”

Once you’ve been doing bridges everyday don’t be surprised if your significant other takes notice of your improved posterior and start greeting you with butt grabs instead of hugs.

6. You’ll Finally be Happy With How Your Jeans Fit.

Women are generally not satisfied with how their jeans fit and end up settling more often than not. No more having to search everywhere for a pair of jeans that “fits right” or just “looks ok.” Having a shapely rear will instantly upgrade any pair of jeans. Now, keep in mind that once you add some shape and size to your glutes from bridging everyday you might end up with the dreaded #fitgirl, #fitguy problem of larger than “normal” glutes for the waist cut of the jeans. That creates a “problem” in itself….

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But isn’t that a good problem to have?

7. You’ll Be Setting Squat and Deadlift Personal Records.

The squat and deadlift are often seen as “leg” exercises and they do work the legs really well. But ask any experienced lifter and they’ll be quick to point out that they are really hip (glute) exercises that also involve the other leg muscles. To squat and deadlift safely and effectively it’s important that the glutes are active and strong. Inactive/ weak glutes that are not creating enough hip tension (external rotation and extension) are some of the most common problems I see in trainees. Glutes that don’t fire can decrease the depth of your squat because the hip and core are not working together effectively.  Allow the knees to collapse in because of a lack of external rotation at the femur, straining the knee joint. And putting excess strain on the low back muscles if the pelvis tucks under.

One of the great things about doing bridges everyday is that there are so many variations of bridges they can be programmed as both glute activation and glute strengthening exercises depending on your focus that day. Doing bridges everyday will help your glutes catch up to your quads and hamstrings making your squats and deadlift form and weights improve quickly.

8. Your Driver will Become Your Best Club.

Golfers tend to focus a lot on the “core,” which is important. But if you’re after a more powerful and consistent swing you need strong glutes to help generate force and stabilize the pelvis so you can stay in the correct posture through the swing.

“If power must generate from the ground upward, the ability to properly transfer through a strong torso position into the arms and club, lies in the strength and correct function of the glutes.” –Meredith Parker, TPI 

A recent study done on high versus low handicap golfers came to this conclusion:

“Golfers with a low handicap are more likely to have increased pelvis rotation speed as well as increased gluteus maximus and medius strength when compared to high handicap golfers.” –Callaway, Glaws et al.

Once you begin doing bridges everyday, not only will your golf buddies envy how your posterior looks, they’ll envy how much your long game has improved.

Bridges really are a great exercise because they’re as versatile as they are effective. Here are some bridge variations that you can progress in difficulty and focus as you improve.

Glute Bridge:

glute bridge

    The two legged bridge is the simplest of the bridge variations. This bridges starts lying on the floor with your knees brought up about half way and shoulder width apart. Keeping the rib cage down, in line with the abs, focus on squeezing the glutes very hard, pressing the heels through the floor and pressing the hips up until the hips are fully extended. At the very top you should concentrate on really squeezing the glutes for a full second before lowering smoothly to the floor. Some of the keys to doing bridges effectively are really focusing on using the glutes and shutting down the hamstrings. Also be sure not to allow the pelvis to shift out of neutral or the rib cage to “pop up.” When done correctly the there should be a straight “unbroken” line from the shoulders through the hips and knees.

    You should start with just body weight but this movement can be brutally effective when loaded up with a barbell across the hips. Just make sure you have some padding for the bar.

    Single Leg Glute Bridge:

    single leg glute bridge

      Once the two leg version becomes too easy you can switch to this variation. Too easy means you can stay in perfect form, the hamstrings never fire, the ribs never come up and the glutes drive the movement achieving full hip extension (lockout) on each rep. This version is exactly the same except one foot is off the ground. Being on one foot doesn’t just increase the difficulty of the movement up and down (hip extension) but also the external rotation (knee collapsing to the mid-line) challenge. Make sure the toes, ankle, knee and hip always stay in a straight line.

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      Glute Bridge External Rotations:

      Holding the top of a glute bridge while pressing the knees out on the band will work the glutes in external rotation and extension. Done correctly this will absolutely set your butt on fire.

      The key to this type of bridge is to maintain full hip extension, even when pushing out on the band. The hips should never fall. Push out on the band as far as you can (maintaining hip lockout) once there allow the knees to come back to the start position and then press out again. Be smooth and deliberate to make sure you maintain maximal tension on the glutes the whole time.

      Shoulders Elevated Glute Bridge (Hip Thrust):

      This exercise, more commonly known as the hip thrust, has become one of the go to exercises for glute development. This is essentially a bridge with a much larger range of motion and a higher hip extension demand. For this bridge you want your shoulders on a stable surface (bench, box, even chair). Set your feet up so that your shins are vertical when you’re at the very top of the movement. The rib cage should stay down in line with the abs and you should focus on hinging through the hips.

      Make sure you’re foot pressure is always in the heels, never in the toes and at the finish you achieve full hip lockout. That will result in the best glute activation and development. This movement should be mastered with just body weight before progressing by adding a barbell or band across the hips.

      Tip: Keep the chin “tucked,” down to the chest. While this isn’t a neutral position for the cervical spine, keeping the chin down or even looking at the hip joint helps most people keep the rib cage down “on the abs” at the top of the movement.

      Shoulders Elevated Single Leg Glute Bridge

      The single leg hip thrust is a fairly advanced variation. It’s performed exactly like the traditional hip thrust but with only a single leg at a time. This exercise is MUCH more difficult than the two leg version. You can add a dumbbell on the working leg, barbell or even a mini-band just above the knees to increase the difficulty.

      Tip: Take the nonworking leg and bend it at the knee. At the top of the movement the knee should be pointing at the ceiling, squeeze your glute as hard as possible and think about driving the knee of the nonworking leg up to the ceiling.

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      Start with the simplest version and progress as you master the movement. Don’t be afraid to add weight, band tension or range of motion to the movements as long as the quality of the movement stays high. You’re probably not going to build the firmness or roundness you want your butt to have if you’re simply using only your body weight and staying light all the time. Your muscles need to be exposed to progressively higher loads to grow and take shape. That said, don’t let your ego get the better of you. Keep the movement quality high and focus on getting the best, most intense, contraction in the glutes you possibly can.

      Once you start doing bridges everyday, you’ll be surprised at how quickly your glutes improve and the amazing things that will happen once your butt is actually turned on and active through the day.

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      Last Updated on November 20, 2018

      10 Reasons Why New Year’s Resolutions Fail

      10 Reasons Why New Year’s Resolutions Fail

      A new year beautifully symbolizes a new chapter opening in the book that is your life. But while so many people like you aspire to achieve ambitious goals, only 12% of you will ever experience the taste of victory. Sound bad? It is. 156 million people (that’s 156,000,000) will probably give up on their resolution before you can say “confetti.” Keep on reading to learn why New Year’s resolutions fail (and how to succeed).

      Note: Since losing weight is the most common New Year’s resolution, I chose to focus on weight loss (but these principles can be applied to just about any goal you think of — make it work for you!).

      1. You’re treating a marathon like a sprint.

      Slow and steady habit change might not be sexy, but it’s a lot more effective than the “I want it ALL and I want it NOW!” mentality. Small changes stick better because they aren’t intimidating (if you do it right, you’ll barely even notice them!).

      If you have a lot of bad habits today, the last thing you need to do is remodel your entire life overnight. Want to lose weight? Stop it with the crash diets and excessive exercise plans. Instead of following a super restrictive plan that bans anything fun, add one positive habit per week. For example, you could start with something easy like drinking more water during your first week. The following week, you could move on to eating 3 fruits and veggies every day. And the next week, you could aim to eat a fistful of protein at every meal.

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      2. You put the cart before the horse.

      “Supplementing” a crappy diet is stupid, so don’t even think about it. Focus on the actions that produce the overwhelming amount of results. If it’s not important, don’t worry about it.

      3. You don’t believe in yourself.

      A failure to act can cripple you before you leave the starting line. If you’ve tried (and failed) to set a New Year’s resolution (or several) in the past, I know it might be hard to believe in yourself. Doubt is a nagging voice in your head that will resist personal growth with every ounce of its being. The only way to defeat doubt is to believe in yourself. Who cares if you’ve failed a time or two? This year, you can try again (but better this time).

      4. Too much thinking, not enough doing.

      The best self-help book in the world can’t save you if you fail to take action. Yes, seek inspiration and knowledge, but only as much as you can realistically apply to your life. If you can put just one thing you learn from every book or article you read into practice, you’ll be on the fast track to success.

      5. You’re in too much of a hurry.

      If it was quick-and-easy, everybody would do it, so it’s in your best interest to exercise your patience muscles.

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      6. You don’t enjoy the process.

      Is it any wonder people struggle with their weight when they see eating as a chore and exercise as a dreadful bore? The best fitness plan is one that causes the least interruption to your daily life. The goal isn’t to add stress to your life, but rather to remove it.

      The best of us couldn’t bring ourselves to do something we hate consistently, so make getting in shape fun, however you’ve gotta do it. That could be participating in a sport you love, exercising with a good friend or two, joining a group exercise class so you can meet new people, or giving yourself one “free day” per week where you forget about your training plan and exercise in any way you please.

      7. You’re trying too hard.

      Unless you want to experience some nasty cravings, don’t deprive your body of pleasure. The more you tell yourself you can’t have a food, the more you’re going to want it. As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.

      8. You don’t track your progress.

      Keeping a written record of your training progress will help you sustain an “I CAN do this” attitude. All you need is a notebook and a pen. For every workout, record what exercises you do, the number of repetitions performed, and how much weight you used if applicable. Your goal? Do better next time. Improving your best performance on a regular basis offers positive feedback that will encourage you to keep going.

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      9. You have no social support.

      It can be hard to stay motivated when you feel alone. The good news? You’re not alone: far from it. Post a status on Facebook asking your friends if anybody would like to be your gym or accountability buddy. If you know a co-worker who shares your goal, try to coordinate your lunch time and go out together so you’ll be more likely to make positive decisions. Join a support group of like-minded folks on Facebook, LinkedIn, or elsewhere on the internet. Strength in numbers is powerful, so use it to your advantage.

      10. You know your what but not your why.

      The biggest reason why most New Year’s resolutions fail: you know what you want but you not why you want it.

      Yes: you want to get fit, lose weight, or be healthy… but why is your goal important to you? For example:

      Do you want to be fit so you can be a positive example that your children can admire and look up to?

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      Do you want to lose fat so you’ll feel more confident and sexy in your body than ever before?

      Do you want to be healthy so you’ll have increased clarity, energy, and focus that would carry over into every single aspect of your life?

      Whether you’re getting in shape because you want to live longer, be a good example, boost your energy, feel confident, have an excuse to buy hot new clothes, or increase your likelihood of getting laid (hey, I’m not here to judge) is up to you. Forget about any preconceived notions and be true to yourself.

      • The more specific you can make your goal,
      • The more vivid it will be in your imagination,
      • The more encouraged you’ll be,
      • The more likely it is you will succeed (because yes, you CAN do this!).

      I hope this guide to why New Year’s resolutions fail helps you achieve your goals this year. If you found this helpful, please pass it along to some friends so they can be successful just like you. What do you hope to accomplish next year?

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