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Get slim legs and tight hips with 5 Glute Bridge exercises 2022

Get slim legs and tight hips with 5 Glute Bridge exercises that will help you maintain your physique today.

Slim legs and a tight butt will make you look sexy and sexy. With advanced Glute Bridge exercises combined with elastic bands, you will have a “ten thousand person” body in a short time.

Home workout with Glute Bridge

Get slim legs and tight hips with 5 Glute Bridge exercises 5 GMSPORS

“Gym goddess” Pamela Reif introduced everyone to the Glute Bridge exercise – a bridge pose combined with an elastic band to increase the effectiveness of the hip muscles.

If you want to lose fat successfully to have a perfect butt, you must work the deepest muscles. The use of elastic bands will help increase resistance to movement and stretching while exercising. It can also help the steady development of muscle fibers by increasing muscle endurance. From there the legs will be thinner and the 3rd round tighter. Here are Pamela Reif’s 5 Advanced Glute Bridge Exercises.

  1. Put your hands at your sides, feet shoulder-width apart, and get into joint bridge pose.
  2. Then slowly lift your hips up and leave your heels on the ground. Hold for 3 seconds and then return to the starting position.

You combine it with an elastic band and practice lifting up and down regularly for 30 seconds.

Get slim legs and tight hips with 5 Glute Bridge exercises 4 GMSPORS

wide bridge

  1. Slowly expand the space between your legs.
  2. The soles of the feet touch the floor and then move into the “Wide Bridge Pose” position. Then you do a small butt lift for 30 seconds.

There is a small note: This is a small butt lift, so you don’t need to bring your butt to the floor, it’s just a hip lift.

Butterfly Bridge

Get slim legs and tight hips with 5 Glute Bridge exercises 2 GMSPORS
  1. Bring your heels together, take a deep breath and slowly push your pelvis up.
  2. Let your legs pull the rubber and do a small butt lift for 30 seconds.

This move can work the entire hips and thighs and can help relieve lower back pain in particular.

Single Leg Bridge

Get slim legs and tight hips with 5 Glute Bridge exercises 3 GMSPORS
  • One foot touches the ground and one foot is raised.
  • Adding a “leg lift” to a traditional bridge pose will stretch your glutes and you’ll feel the effects in your lower back and abdomen.

You should raise your hips with your left and right feet for 30 seconds. At the same time, when raising the hips, they should be brought back into contact with the ground for best effect.

tripod

Get slim legs and tight hips with 5 Glute Bridge exercises 1 GMSPORS

Close your legs and lift your hips up, then hold the pose for 30 seconds. Let’s combine it with regular breathing!

Usually, after practicing the bridge pose exercise, we will combine it with support exercises to help the muscles rest and help the core muscles work effectively.

This Glute Bridge exercise is both simple and helps to reduce fat, increase breast size effectively and has an anti-back pain effect, very practical for office workers. I hope you get the slim, toned body you want with the instructions above.