What’s so great about the glute bridge? It’s simple, it’s versatile, and everyone who sits on their butt for hours or wants to be stronger and more powerful stands to benefit from it. The classic glute bridge is great to perform anytime, especially towards the start of a workout. Remember to squeeze your glutes to lift your hips off the ground, and don’t let your back hyper-extend.
How To Do the Glute Bridge: Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise. Hold your bridged position for a couple of seconds before easing back down. Make sure you’re not pushing from your heels – the power comes from the hips and nowhere else. Aim for two sets of ten bridges, two to three times a week, either as part of a wider bodyweight workout or on their own, if all you really care about is your derrière.
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Benefits of the Glute Bridge: You should feel the burn in your glutes and your hamstrings if you’re doing it correctly. The bridge is also great for improving hip mobility and strengthening your lower back, two things that any desk-bound worker can really benefit from.
Glute Bridge Variations: There are plenty of great variations to the glute bridge that don’t require any gym equipment (although a medicine ball works, too). To make it harder, try raising one leg off the ground and keeping it steady as you bridge, or move both feet on top of a table or box.
5 Causes of Breathless Swimming
Ironman University Certified Coach, 16x Ironman Finisher, 8x Kona Finisher and author of "How To Swim Faster in 30 Days", Wendy Mader explains in detail, the 5 issues that can cause breathlessness in the water:
Not exhaling Immediately before you inhale
Dragging lower body
Kicking too much
Dropping your arm too soon when you rotate