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Do this fitness movement technique, your buttocks hips become strong and sexy



Radarpost.cl - You seem to have described a version on the bridge exercise, which works the glutes (buttocks) and utilizes the core muscles in a fantastic way. Workouts performed at home are among the many fitness regimens that frequently use this exercise. This is a detailed explanation of the exercise that you have described:


1. Sit on the Edge of a Chair: Place your feet flat on the ground and bend your knees to a 90-degree angle while sitting on the edge of a sturdy chair.


2. Hand Positioning: With your fingers pointing forward, place your hands on the chair on either side of your hips. Make sure your grip is firm for support.


3. Foot Positioning: Place your feet on the ground shoulder-width apart.



4. Lift Your Hips: Push through your hands and feet to exhale and raise your hips off the chair. From your shoulders to your knees, your body should make a straight line.


5. Arch Your Back: Raise your hips toward the ceiling by gently arching your back. Throughout the exercise, keep your glutes and core muscles active.


6. Hold the Bridge Position: As your strength grows, progressively advance to longer durations of holding the bridge position, starting at 20 seconds. Continue breathing regularly.


7. Release Gradually: Using controlled motion, lower your hips back to the beginning position and take a seat on the chair.


8. Repeat and Advance: Once you gain confidence with the exercise, repeat it for the required number of times, progressively increasing the number of sets and the duration of the hold.


9. Focus on Form: To increase the exercise's effectiveness and lower the chance of injury, pay close attention to maintaining good form throughout.


The bridge exercise works wonders for the lower back, hamstrings, and glutes. It's crucial to pay attention to your body's signals and begin at a length and intensity appropriate for your current level of fitness. As your strength increases, you can push yourself further by trying more difficult variations of the exercise or holding the bridge position for longer periods of time.


Reference : It turns out that with this technique the cheek makeup really stands out

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