What are the correct methods and functions of hip bridges

Nowadays, more and more people like fitness, but many people don’t know much about fitness movements. However, you must do the right exercises because wrong movements will affect the human body. So, what are the correct practices of hip bridges and what are the functions of hip bridges? Let’s learn about them together.

The correct practices of hip bridges

The hip bridge is called a classic movement in hip exercise.

The hip bridge has a great exercise effect on the buttocks. It also has a great training effect on the back of the thighs.

Start position: lie flat on the mat, place the palms of both hands down on both sides of the body, spread the legs slightly wider than the shoulders and bend at a 60-degree angle, and step on the soles of the feet flat on the mat.

Action process:

Inhale! At the same time, tighten your hips and lift your lower waist with the strength of your buttocks (tighten your hips and thrust your waist up) to make your body form a straight line. After reaching the highest point, stop for 5 seconds, and contract your hips at the peak. (Clamp),

Then slowly lower the hips and restore them, do not touch the ground again, but stop below to the lower position where the legs are almost close to the ground.

The function of the hip bridge

1. Improve sciatica

As long-term sitting and poor sitting posture, it will lead to improper spine, and sciatica pain will occur in severe cases. The hip bridge can relieve spinal fatigue, improve sciatica, do it appropriately regularly, and even avoid taking medication and surgery.

2. Extend the spine

Busy office workers lie in front of the computer for a long time to maintain the same position, such as crossing their legs, which can easily lead to scoliosis or inertial hunchback. The hip bridge can improve the pain caused by these poor postures, and open the back and extend the spine through stretching.

3. Tighten the abdominal lines

People who sit for a long time will have the trouble of protruding lower abdomen, and over time, their posture will become very bad. .The hip bridge can effectively tighten the abdominal lines and stabilize the hip joints. It is a good training exercise for the lower body.

4. Strengthen the uterus function

Many women have the trouble of menstrual dysmenorrhea during their period. Even if they eat or sleep well, they will still cause physical discomfort due to external pressure and other reasons. The hip bridge can effectively massage the uterus, promote surrounding muscle elasticity, and help relieve menstrual pain during their period. It is also helpful for pregnant women to give birth naturally.

5. Stretch the back of the thighs. Muscle group

When we stand, run, and walk around, we will bring a lot of tension to the legs. When we are running and jumping, both legs need enough muscle strength to complete a series of continuous movements. However, if the muscles are always in a tight state, it will cause lactic acid to accumulate and cause soreness in the legs. At this time, the hip bridge is a good position method to help stretch the thighs. When the muscles in the legs are soothed, it can not only eliminate the soreness, but also help improve the next exercise performance.

6. Improve pelvic tilt

Pelvic tilt is also a problem for many people, especially for women who wear high heels for a long time. Not only do they look bad, but their health will also be affected. For women during pregnancy, they must hold at least 2-3 kilograms of belly, which will increase the pressure on the waist a lot. Therefore, expectant mothers who are about to give birth often experience back pain, and even after giving birth, the pelvis will run away. At this time, the pelvis, hip joints and the inner thigh muscles can be stretched through the hip bridge. , thereby alleviating the tight muscles and pulling the pelvis back to the correct position of the body.

7. Helping breathing smoothly

Some people will have chest tightness and poor breathing. This may be caused by hunchback holding the chest, but long-term poor breathing may cause chest pain, gastroesophageal reflux, etc. The tight chest cavity can be opened through the hip bridge, helping breathing smoother, and even the mood will be calmed down.

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Hip bridge variation: elastic and heavy-bearing hip bridge