Bridge Exercises for Women - Hip and Glute Strengthening Exercises

Looking for a great exercise routine you can do in the comfort of your own home? Bridging is an awesome way to strengthen your hip stabilising muscles and glutes!
These exercises are safe and low impact. They can be completed from 6 weeks postpartum as long as you have had a clearance from your Obstetrician, GP or Women's Health Physiotherapist.
** Please note that if you do have any concerns with your pelvic floor, prolapse, or are early postpartum, you should definitely check in with your Women's Health Physiotherapist **
If you're interested in more awesome pelvic floor info and how you can maintain and restore your pelvic floor check out our free ebook which can be found below:
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When getting back to running and medium to high impact activity we need to have adequate strength in our hips and glutes. Bridging can be a great way to start to strengthen these muscles to help you get back to those activities more quickly and with more confidence in your body. These exercises are also great for those who are unable to squat due to back, or knee pain.
Exercises included in this video:
Bridge
Bridge with sustained hold
Bridge with heel lift
Bridge with bent knee fall out
Single leg bridge
Position - Position yourself laying on your back with your knees bent. Keep your chin tucked in.
Technique note - Make sure to lift your hips right up so your back is in a straight line. As the exercises get harder, you can tend to drop your hips so keep an eye on the height you are lifting. Keep your hips steady and they shouldn’t wobble as you raise them up.
If you have any pain or discomfort at all, please stop and seek guidance from your women's health physiotherapist.
We also have other low impact exercise videos for you to enjoy on our channel, please subscribe and check them out! And if you're looking for awesome women's health physio services local to Brisbane, please visit us at the Body and Birth studio!
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Create your own little 10-minute routine with variations or however you'd like to do it.
Have Fun and please leave any questions or comments below or feel free to get in touch with us on social media!
Thanks!
Looking for a great Hypnobirthing class in Brisbane? Check out the below:
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