Exercise of the Month – Weighted Bridge
The weighted bridge is a great exercise for strengthening the lower back and toning the glutes, hamstrings and quads. It’s relatively easy to perform and can be done by beginners. The weight can be added later as a way of progressing, then increased to add difficulty.
If you have not performed the exercise before you can do it without the weight. Focus on the movement of gradually raising the tailbone and each segment of the spine on the way up, before curling the spine back down when lowering. Keep the movement slow and controlled.
1. Lie flat on your back on a mat
2. Bend your knees and place your feet flat on the floor
3. Take a weight in both hand and place it on the lower abdomen. Hold this throughout the exercise
4. Raise your hips and lower back off the floor and towards the ceiling as high as you can
5. Ensure you keep head, shoulders, upper back and feet on the floor the whole time
6. At the top of the movement pause briefly before lowering slowly to the start position
7. Repeat for the desired number of repetitions, breathing in on the downward movement and exhaling as you press upwards