Back, Exercise Guide, Glutes & Hip Flexors

How to Do Hollow-Body Bridge Hold Exercise Gif

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This isometric exercise works a lot on the core muscles as it exerts a lot of pressure and tension to the middle section of the body.

Major Muscles Worked

  • Lower Back
  • Glutes
  • Hip Flexors

Other Muscles Worked

  • Hamstrings

Hollow-Body Bridge Hold Guide

  • Lie on your back on a mat, with your feet together and your toes pointed forward.
  • Squeeze your legs together. 
  • Place your arms out to your sides at a 45-degree angle from your body, and press your palms into the floor. 
  • Hold tight your glutes and brace your abs and pull down your shoulders and ribs. 
  • Now lift your hips off the floor a few inches while maintaining your feet, shoulder, and head on the ground. Hold that position for about 10 seconds.
  • Do 10 to 15 reps of the exercise unless recommended to have more or less dependently.

 Trainer’s Tips

  • Ensure that your core muscles are held in tight and your navel pulled towards your back.
  • In any case of spinal injury that was prior, do first seek your doctor’s advice an approval for this exercise before attempting it.

In this article, you will discover how to do the hollow body bridge hold and how you can use it to strenghten your core rapidly #hollow #body #bridge #focusfitness

Benefits of the Hollow-Body Bridge Hold Exercise

  • The exercise works on strengthening the core muscles and lower back.
  • Doing this exercise can be handy for people with tight hip flexors.
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