Glute Bridges
I’m so tired of winter.
It feels like winter has been six months long. I usually like the snow, but at this point, I'm over it. It has been too cold to even take a walk outside.
It was another quiet week here. I've been building Lego sets and watching Severance - it's SO good, have you seen it?! I also received the nicest gift from Bellway including a handwritten note and two samples of their delicious Super Fiber psyllium powder. 🍓
Let’s dig into this week’s post and things I’ve been loving recently.
If you're looking for all-natural supplements or protein bars, please use my code “hails” at checkout at Legion Athletics or Built Bar.
on my radar this week
A few things that have caught my eye, plus last week’s blog post, are linked here for you.
glute bridges
The glute bridge is a powerful exercise that will strengthen your glutes, hamstrings, and deep core and help you build mind-muscle connection.
Glute bridges have many benefits and should be a staple in your programming. And you don’t have to be newly postpartum for this versatile exercise to be highly effective. ❤️
Why should you be doing glute bridges?
☑️ Core and Glute Strength. Glute bridges work your hamstrings, glutes, and deep core. They can help to repair your core after pregnancy so your body can function effectively.
☑️ Pelvic Floor Health. Glute bridges are 56% more effective than Kegels alone for repairing your pelvic floor. A strong pelvic floor will enhance your sex life, prevent you from leaking urine, and fix uncomfortable bowel problems.
☑️ Posture and Alignment. A strong core can reduce lower back pain and improve your posture – common issues that postpartum women face.
How do I perform a glute bridge correctly?
The exercise begins on your back (a supine position) with bent knees and feet flat on the floor.
Before lifting, stabilize your spine and core by performing a hollowing movement. This means you’ll draw your bellybutton into your spine, flatten your back against the ground with a slight posterior pelvic tilt, and perform a gentle Kegel contraction.
Slowly lift while inhaling, pressing through the heels and moving the hips toward the ceiling.
Engage the glutes at the top while keeping a tight, strong core. Avoid over-arching the lower back. The goal is to form a straight line from shoulders to knees.
Lower back down while exhaling, keeping control all the way through the movement.
How do I breathe during a glute bridge?
Inhale as you lift (the concentric motion) and exhale as you lower back down (the eccentric motion). During your breath, think about drawing your pelvic floor upward toward your ribcage.
Have a great week everyone, xoxo.
