Make a bridge lying down every day - you will be beautiful and healthy!

To become the owner of a beautiful fifth point, perhaps, dreams of every girl. However, nothing comes easy; beautiful buttocks are the result of constant training, especially in our current sedentary society, which uses buttocks exclusively for sitting.

And by the way, the gluteal muscles, like the rest of the muscle groups of our body, need strengthening and movement, this provides an exercise called “elevating the pelvis lying down”, “bridge lying down” or “bridge for the buttocks”. You may have heard other variations on the name of this exercise – it’s not that important.

Proper implementation of the bridge lying will warm up the gluteal muscles.

It is important to realize what pelvic lifts can do for our body.



1. Lifting the pelvis lying will drive away pain in the backWeakened by a lack of activity, the gluteal muscles are a sure way to back pain. When the muscle that straightens the spine and the muscles of the back of the thigh take on the work that the gluteal muscles must do, the so-called gluteal amnesia appears. This leads to the fact that the load that should take on the hips, passes to the lower back, which is not designed for these purposes. As a result, there is pain in the back.

Make a buttock bridge every day to awaken the buttock muscles and pelvic area. So your body will not forget to use gluteal muscles for movement, not the lower back.

2. Lifting your pelvis will cause knee pain to leave youOne of the main causes of pain in the knees is insufficient control of the femur, i.e. it may slightly slide forward, twist or shift closer to the center of the body. Such frequent movements lead to pain in the knees. The gluteal muscles play an important role in controlling the femur at the hip joint, which affects the movement of other bones connected by the knee joint.

A bridge for the buttocks (especially the option of its implementation with one leg) will “teach” the femur is in the correct position and relieve pain in the knees.

3. You'll be taller.Classes in the gym are great, but if you spend the rest of the day leaning, an hour of training will not return you the perfect posture. Active and strong gluteal muscles and the pelvic bowl help to sit properly, i.e. muscles located under and above the pelvis, such as the muscles of the cortex, in case of weakness of these muscles take a hit, which leads to improper posture.

4. Nice ass.It is very difficult to pass by a beautiful ass without paying attention to it.

Just make a bridge for the buttocks every day – and do not be surprised that your soulmate will begin to grab your ass more often.

5. The bridge will solve your problems with jeansAs a rule, women often face a huge problem - sometimes it is not possible to get into your favorite jeans. The solution to this problem is simple and ingenious – a beautiful butt that will look perfect in almost any jeans.

What does it take? Perform pelvic lifts lying down every day!

6. You can set personal records in deadlift and squats with a barbellStall traction and squats require the activity and strength of the gluteal muscles. Weak and inactive gluteal muscles are unable to create sufficient thigh tension - this is the problem faced by many trainers. The reason is the insufficiently effective interaction of the hips and cortex.

One of the advantages of making a bridge for the buttocks is a bunch of options for this exercise, aimed at both activating and strengthening the gluteal muscles. Therefore, the rises of the pelvis lying down will help to achieve great success in deadlift and squats with a barbell.

In general, doing the buttock bridge every day, You can get rid of both annoying back and knee pain, and train muscles, so that other exercises in the gym and everyday life will be given to you much easier!



P.S. And remember, just by changing our consumption, we change the world together! © Join us on Facebook , VKontakte, Odnoklassniki

Source: fithacker.ru/articles/mostik-lezha/