Learning to do the bridge. 4 simple exercises that will help you master it

Learning to do the bridge. 4 simple exercises that will help you master it

Training will take only five minutes.

To quickly and painlessly learn to do the bridge, you need to develop back flexibility. Today you’ll get an easy preparatory workout for this gymnastic element.

choreographer, body and mind development coach

Shows a set of exercises that will help you quickly get on the bridge.

Boat

Execution technique

• Lie on your stomach and stretch your arms in front of you.
• Simultaneously raise straight arms and legs, trying to maximize the bend in the lower back. Do not bend the knees.
• Return to the starting position.

Do the exercise for 60 seconds.

Gluteal bridge

Technique

• Lie on your back, bend your legs at the knees and straighten your arms along the torso.
• Raise the pelvis as high as possible, stay in the upper point for five seconds.
• Smoothly descend to the starting position.

Execute for 60 seconds.

Box

Technique

• Kneel on your knees, feet at the width of the pelvis.
• Slowly bending backward, try to reach the heels of the hands. The back should be arched and the head thrown back.
• Smoothly return to the starting position.

Do 60 seconds.

Basket

Technique

• Lie on your stomach, bend your legs at the knees and grab your ankles with your hands.
• Bend over, lifting the head, chest and legs.
• Hold for a few seconds at the top point and lower to the starting position.

Perform the exercise for 60 seconds.

Bridge

Technique

• Lie on your back, legs bent at the knees. Put your hands on the palms of your hands close to your shoulders, pointing your elbows up.
• Try to stand on the bridge, gradually straightening arms and legs, bending in the lower back.
• Hold in this position for a couple of seconds, and then lower to the starting position.

When this exercise is good, make it more difficult and put your arms and legs closer together, rock forward and back.

For a detailed analysis of the exercises, see the video.

Do this complex every other day and let your dream come true! And if you’ve always wanted to do cartwheels, look for detailed instructions here.