Butt Exercises / Bridges for
Core Strengthening and Leg Toning
Bridges are some of the best butt exercises to increase core strength, and they don't require expensive exercise machines.
While butt and hip exercises are good for toning, they are also really important for core strength and stability.
If you've read my page on Core Exercises for a Better Body, then you might remember that the core is more than just the abdominals and lower back.
The core is your entire trunk, and it consists of the abdominals, lower back muscles, hip girdle muscles, and shoulder stabilizers.
The gluteus maximus (butt muscle) helps to stabilize the pelvis and the hips. When the pelvis and hips are stable, the knee has less pressure and the lower back has less pressure.
Having strong butt muscles is extremely important for women, any athlete that runs, and people with knee injuries.
When our foot hits the ground when we run or jump, the tendency is for our hips to cave in. When our hips cave in, our knees cave in. When our knees cave in, there is a lot of extra pressure on the ligaments, tendons, muscles, and cartilage of the knee.
The gluteus maximus (butt and hip muscles) helps to prevent our hips and knees from caving in.
Since a woman generally has a wider pelvis than a man, there is an even greater tendency in women for the hips and knees to cave in.
So Butt Exercises are important for 2 reasons.
#1 Butt and Leg Exercises can help to shape and tone the hips, and...
#2 Butt and Leg Exercises can help to increase core stability and support the lower back and the knees.
Below are 2 of the first butt exercises that I teach my clients, and you don't need fancy exercise machines to get a good butt workout.
Butt Exercise: 2 Leg Floor Bridges
Starting Position: Begin by lying on the floor with your feet flat and your knees bent.
Form: Begin by pulling in your abs to stabilize your lower back (Drawing-in Maneuver). Then, exhale as you push through your heels and lift your hips off the floor.
Squeeze your hip at the top of the motion. Hold for a brief second at the top of the motion before slowly lowering to the starting position.
Personal Trainer tips: If you push through your toes you will shift the emphasis to the knees and the front of the thigh. Remember to push through the heels to shift the emphasis to the butt muscles.
At the top of the motion, make sure that your lower back is in good alignment. Don't let your lower back arch excessively.
Perform 10-20 repetitions and rest for 30-60 seconds between sets.
If you feel cramping in the back of the thigh (hamstrings), try stretching your hip flexors and lower back before continuing the set.
Butt Exercise: 1 Legged Floor Bridges
This is one of my favorite butt exercises. Nearly all of my female clients have done this exercise in their workouts, and many of my male clients have also done this exercise in their workouts.
This exercise helped me to rehab from a torn hamstring muscle when I was a college track athlete. I really like this exercise and it's so good for everyone for so many reasons.
Starting Position: Begin by lying on the floor with your feet flat. Lift one leg so that your thighs are parallel.
Form: Begin by pulling in your abs to stabilize your spine. Exhale and push through the heel of your planted foot to raise your hips off the floor. Hold briefly at the top before slowly lowering to the starting position.
Personal Trainer Tips: Maintain the position of your pelvis by keeping your thighs parallel throughout the exercise.
Perform 10-15 repetitions on each side.
Bridges are some of the best butt exercises, and they are good for increasing core strength and core stability.
In addition to bridges squats and lunges are also great exercises to work the butt muscles.
You can also do these butt exercises on an exercise ball.
If you've never tried bridges, add them into your core workout, and see what a difference they can make.
Yours in Health,
Charles PT/PT
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