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This Is Why You Should Do Bridges Every Day

This Is Why You Should Do Bridges Every Day

The bridge is one of the best ways to tighten and lift your backside and buns. But there are many additional advantages to this great exercise!

A bridge is traditionally performed laying on your back on a mat. It involves lifting the hips and lowering them back down. There are many variations that can be performed and modifications that can be made to make this exercise both easier and harder.

This movement uses a variety of muscles, including the glutes, hamstrings, back extensors and hip adductors and abductors. These muscles all play a vital role in helping to prevent injury and keep our bodies moving properly.

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Here are 9 reasons you should do bridges every day

1. It tightens your buns and legs

Did you know that stronger glutes not only make you look better in your jeans, but also help contribute to your overall health? Many people with low back, hip and knee pain have weak gluteal muscles. The bridge is one of the best exercises to help target and isolate these important muscles.

2. It improves posture

You are most likely reading this on your computer or mobile device right now. That means you are probably leaning forward, rounding your shoulders and your back. Most of us sit this way throughout the day, which can cause headaches, weakness and tight muscles from our poor posture! Bridging strengthens the back extensors, which can help us stand up straighter.

3. It can be done laying down

Squats are a very popular and effective exercise for strengthening leg muscles, but there are many people who are unable to do a traditional squat due to back, knee or hip pain. The bridge allows a person to strengthen these muscles in a position that doesn’t put pressure on their joints.

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4. It decreases back pain

Back pain many times can be caused by poor movement of the spine. It can lead to weak hip and abdominal muscles. All of these issues are addressed with a bridge exercise. The focus on the core and surrounding musculature can help support and strengthen the low back, leading to decreased pain. Not only that, but regular strengthening with bridges can help prevent back pain in the future!

5. It enhances sports performance

Most physical activities – including running, hiking, cycling, sprinting, and jumping – require strong gluteal muscles. Most people don’t realize they have weak glutes until an injury sidelines them from their sports. Bridges can help strengthen all the posterior chain muscles, which can lead to decreased chance for injury and improved sports performance.

6. It helps prevent knee pain and injury

Knee pain can be a direct result from muscle imbalances in the hips, including weak inner and outer thighs and glutes. Bridging helps strengthen these muscle groups without putting added pressure on the knees. This muscle balance can lead to better tracking of the kneecap and a decreased chance of osteoarthritis in the knees.

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7. It helps with scoliosis

Bridges are one of my favorite exercises to give to my physical therapy patients who have scoliosis. Scoliosis is a curvature of the spine and causes an imbalance in movement of the vertebrae and the muscles that surround the spine. Bridging not only strengthens, but also can return proper movement to the spine, which can help the pain associated with scoliosis. I especially love the variation that involves moving one vertebrae at a time. This can be seen in the video below.

8. It feels good

A bridge is considered a type of inversion exercise because your heart is lifted higher than your head as you lift your hips. Inversions have been shown to increase blood flow, which can help balance hormones and release endorphins. All of this can lead to peace of mind, better sleep and improved mood!

9. It improves balance

Bridging works the muscles of the posterior chain of the body. These include the back extensors, gluteals and hamstrings. These muscles play a vital role in our ability to both maintain our balance and regain our balance when we start to fall. Strengthening the posterior chain will help improve balance when standing.

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If you want to lift your buns, decrease pain, improve your health and prevent injuries, add bridges to your exercise routine! Here is a short video talking you through 3 different variations of the bridge. Remember, you always want to talk to your doctor before starting a new exercise program, and please stop the exercise if you feel pain.

Featured photo credit: Ed Gregory via stokpic.com

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Last Updated on August 13, 2018

5 Exercises To Improve Intimacy and Create a Better Relationship

5 Exercises To Improve Intimacy and Create a Better Relationship

Making love can be simultaneously the most pleasurable and the most stressful experience that we share with another human being. It is a natural conclusion of the ritual of intimacy we engage in with a person we find attractive on both a physical and psychological level. Yet, we are far removed from our animalistic roots, and that which was once a matter of instinct has become somewhat complex. This is a good thing; we have grown as a society, and there are many factors involved when it comes to the relationship between sexual partners. However, we have also lost a great deal of the physical prowess our primitive ancestors had.

They engaged in a huge amount of physical activities daily — activities that ensured their cardiovascular system and muscles were in great shape, which allowed them to have healthy libidos, strong erections, and the muscular strength, limberness and endurance to maintain different positions for a long time without getting exhausted. Luckily, we can regain some of these animalistic traits with the right kind of training. Here are some essential exercises that will help improve your relationship, but making you more confident in intimate settings, which means that you’ll have more satisfying intercourse.

Don Juan

    1. Cardio for Stamina

    If you’re out of shape, the first thing you’ll notice during intercourse is that you start to breathe heavily, sweat profusely and tire easily. This means you’ll have to shift your posture frequently and limit yourself to a few positions you feel comfortable with or significantly slow down the pace. A high BMI has also been linked to potential problems with erectile dysfunction. Cardiovascular exercises like running, jumping rope, swimming and cycling will build up your aerobic stamina and enable you to perform longer before becoming fatigued, thus having better intercourse. They’ll also help manage your weight, possibly helping performance.

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    Triathlon symbol
      • Running – 10-20 minutes a day (1-3 miles a day is more than enough)
      • Jumping rope – 5-20 minutes a day
      • Swimming – 30 minutes a day
      • Cycling – 30 minutes a day

      The time in minutes denotes time spent actively performing the exercise, and you need to factor in a bit more time for warming up before and cooling down after the exercises.

      These exercises can be performed every day or every other day, and the goal is to work on both endurance and speed. Don’t just go at a snail’s pace; constantly try to improve your time or add some mileage.

      2. Strength-Training for Your Lower Body and Core

      The next thing you’ll need to focus on is improving both the strength and muscular endurance of the hip flexors, abdominals and spinal erectors. These are the muscles engaged in thrusting and circular motions, and they also stabilize your body in a number of different positions. The legs also play an important role, particularly in standing and kneeling positions. Here are a few exercises that will help you strengthen up this area:

      Barbell squats
        • Heavy barbell squats – set up at a power rack at the gym and make sure you use proper form and weights that you can lift 3-8 times. Do this exercise before anything else in the gym for 4-5 sets to get big and powerful legs, as well as tighten up the muscles of the core. This is useful for both men and women, particularly if you enjoy the woman-on-top positions and standing positions. You can do hack squats on the machine if your gym lacks a power rack, but you won’t get the core-strengthening benefits

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        Zercher squat
          • Zercher squatsthis type of squat is a perfect way for guys to strengthen their body for standing positions where the woman is lifted off the ground. Build up a foundation of strength first, and then use lighter weights and go for 10-12 repetitions to focus on muscle endurance.

          Glute bridge
            • Glute bridgethis exercise is great for working the glutes and hip thrusters, and should be done for ultra-high reps —up to 100 — to increase muscle endurance. Once you become stronger in this movement, you can upgrade to the barbell glute bridge and keep the reps high — around 10 to 15.

            Hyperextensions
              • Hyperextensions – excellent for strengthening the spinal erectors, this exercise (or a variation of it) may be done in most gyms and even at home. Do 2 to 3 sets of 10 to 12 repetitions at the end of your workout.

              Ab wheel rollout
                • Ab wheel rollout – this is a great exercise for strengthening the abs, and requires only a piece of inexpensive equipment. It will help you stay stable and hold positions longer without getting tired during intercourse. Do three sets of this workout for as many repetitions as you can.

                Cross body crunch
                  • Cross body crunchthis exercise improves your ability to perform explosive twisting motions, particularly good for improving your stamina in the spoon position where you’e lying on your side. Do 2 to 3 sets of this exercise at the end of your workout.

                  Incorporate these exercises into your routine 2 to 3 times a week.

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                  3. Upper-Body Strength Training

                  Upper-body strength plays an important role in many popular sex positions where the arms are used to provide a stable base or hold onto the partner. These including missionary, doggy style, the stand and carry (with the woman holding onto the man’s neck) and others. Use these simple exercises to improve upper body strength and endurance:

                  Plank exercise
                    • Plank – while bench pressing is great for building a big chest, you will find yourself in need of static strength, muscle endurance and a strong core. This exercise is a great way to increase the amount of time you are able to hold positions that require you to support yourself with your arms. For added difficulty, straighten out your arms like at the top of a pushup and hold as long as you can.

                    Close grip pushups
                      • Close pushups – a pushup variation that focuses on triceps, which are the first to give out during a prolonged missionary or similar position. Go for very high reps, 20 t0 50, to work on muscle endurance.

                      Chin ups
                        • Chin-ups – A great upper back and biceps builder, this exercise will also target the core if you try to be as straight as possible when lifting yourself up. You can jump to help make things easier, or just hold as long as you can if you aren’t strong enough to perform a single chin up. Do 3 to 4 sets for as many reps as you can.

                        These exercises, done about three times a week, will help you develop a strong upper body that can keep going and hold you up for extended periods of time.

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                        4. Pelvic-Floor Exercises

                        You don’t have to perform these at the gym, although you could do them after your workout without anyone even noticing. The idea behind Kegel exercises is to improve blood flow to the sex organs and strengthen the muscles of the pelvic floor in both men and women. By locating these muscles and tightening and relaxing them for intervals of 5 seconds for 10 to 15 repetitions at a time, several times a day, you can improve pleasure and performance during sex. Women can tighten their vaginal walls for increased pleasure to both them and their partner, while men can delay ejaculation by tightening these muscles.

                        5. Flexibility Moves for Legs and Hips

                        Lion stretching

                          If you want to avoid getting cramps — or even worse, pulling a muscle during intercourse — you should do a few simple stretches every day. The more limber you are, the more comfortable you’ll be with more exotic poses. Here are a few simple stretches to improve hip and leg flexibility:

                          Take a few minutes to warm up with some light running or jumping jacks before stretching, and spend some 10 minutes on these stretches. You can do them in the morning and at night, or shortly before intercourse.

                          With just a few hours a week devoted to exercise, you can improve your relationship significantly. If you focus on these exercises, over time, you just might become dynamite in bed.

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