Bridge on Ball

Your Exercise Challenge:

Bridges – try a variety – experiment, use good form, focus on steady movement & exhale on exertion.

By Bernadette Kathryn, LMT, IHLC

The gluteus maximus is the largest of the gluteal muscles and one of the strongest muscles in the human body. It inserts at the iliotibial band and the gluteal tuberosity of the femur.

Its action is to extend and to laterally rotate the hip, and also to extend the trunk.

Any exercise that works and/or stretches the buttocks is suitable, such as good old-fashioned strength training and power lifting moves:

• lunges
• climbing stairs
• fencing
• squats
• dead-lifts
• leg-press

Weight training is THE most efficient way to strengthen your muscles quickly — hence the efficiency. In an ideal world, one would incorporate a variety of training techniques to achieve the goal of well formed, strong, flexible musculature that supports one’s bones structure and prevents injuries. This type of overall body strength is ideal for providing the kind of physical support that one needs to enjoy life without pain!

Sitting for long periods can lead to the gluteal muscles atrophying through constant pressure and disuse. This may be associated with (although not necessarily the cause of) lower back pain, difficulty with some movements that naturally require the gluteal muscles, such as rising from the seated position, and climbing stairs.

Incorporate some Bridges into your weekly exercise routine will help develop your:

• gluteal muscles
• hamstrings
• abdominals
• erector spinae
• and help develop balance

When we think of the body and exercise, it’s important to think globally – not area specific. Choose exercises that have multiple benefits for maximum payoff.