Core and Butt in One!

Stephanie Saito, DPT, OCS, Health Care Partners

Core and Buttocks in One Exercise! 

Here is a simple yet effective exercise you can do to work on your core and buttocks while lying down.  Your body acts as the weight for the exercise while your buttocks (gluteus maximus) lift up or extend your hips and core muscles stabilize your spine.  After you have mastered the bridge then progress to the other variations.

 

 

 

 

 

Bridge:

  • Start by lying on the floor with your knees bent, keeping your knees and feet hip width apart.
  • Tighten your core to keep your spine stable. (Remember Robin’s post on April 13, 2011?)
  • Lift your hips equally off of the ground by tightening your buttocks. 
    • You should feel the muscles in your buttocks tightening more than the muscles in the back of your legs (hamstrings) and your back muscles should be tightening the least
  • Hold up for 10 seconds.
  • Repeat for a set of 10 repetitions.  Try 2-3 sets.

Bridge with March:

  • With your hips off the ground and buttocks tightened, gently lift one foot off of the ground.
    • Keep your hips level – do not let one side dip down.
  • Hold for 5 seconds and then switch.
  • Repeat for 10 repetitions (one march on each side is one repetition).

Bridge with Leg Raise:

  • Start by lying on the floor with your knees bent, keeping your knees and feet hip width apart.
  • While keeping your abdominals tight straighten one leg.
  • Pushing through the foot still on ground and tightening your buttocks, evenly lift up your hips.
  • Hold for 5 seconds, then lower yourself back down and switch.
  • Repeat 10 times on each side.

Take care of your body and stay healthy!

Stephanie S. Saito, DPT, OCS, is a physical therapist at HealthCare Partners Physical Therapy in Torrance with a specialty in Orthopedics. A part-time instructor at Mount Saint Mary’s College in the Doctor of Physical Therapy program, she holds a Bachelor’s degree in psychology from UCLA and a Doctorate of Physical Therapy from USC.

The material presented on this site is for informational purposes only and does not necessarily represent the opinions of Keiro Senior HealthCare, The Institute for Healthy Aging at Keiro, or its contributors. Readers should consult appropriate health, legal, or financial professionals on any matter relating to their health and well-being.  Full disclaimer

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