Rise from the Ashes...

Happy Friday! Here are a few Glute bridge variations to add to your next workout! Whew! My lower back, glutes, and hammies were on 🔥 Everything below my belly butt is a problem area for me 😩 exercises like these help keep the cellulite (I still have it) and droopy booty away 😂 💁🏽‍♀️🍑⁣⁣⁣

🔹Basic Glute Bridge ⁣⁣⁣

🔹Marching Bridge ⁣⁣⁣

🔹Isometric Bridge Hold ⁣⁣⁣

🔹Glute Bridge Clams ⁣⁣⁣

🔹Single Leg Glute Bridge (advanced) ⁣⁣⁣

🔹Glute Bridge to Heel Raise (advanced)⁣⁣

⁣⁣⁣

________________________________________⁣⁣⁣

⁣⁣⁣

⁣⁣⁣

🤷🏽‍♀️ HOW TO GLUTE BRIDGE🤷🏽‍♀️⁣⁣⁣

🔹Drive Feet and shoulder blades into floor ⁣⁣⁣

🔹Lift hips through heels, low back, glutes, core and hamstrings ⁣⁣⁣

🔹keep arms lifted to refrain from cheating with triceps and elbows ⁣⁣⁣

________________________________________⁣⁣⁣

⁣⁣⁣

⁣⁣⁣ 💪🏽MUSCLES BEING USED💪🏽⁣⁣⁣

▪️gluteus Maximus ⁣⁣⁣

▪️gluteus medius⁣⁣⁣

▪️gluteus minimums⁣⁣⁣

▪️hamstrings⁣⁣⁣

▪️adductors⁣⁣⁣

▪️erector spinae ⁣⁣⁣

▪️recutus abdominus ⁣⁣⁣

In other words, your entire glute and some core! ⁣⁣⁣

⁣

________________________________________⁣⁣⁣

⁣⁣

❓💪🏽WHY GLUTE BRIDGE💪🏽❓⁣⁣⁣

▪️decreases injury to low back, knees and hamstrings ⁣⁣⁣

▪️improved stability during running, walking and standing ⁣⁣⁣

▪️improved posture ⁣⁣⁣

▪️makes lifting, climbing and stairs easier ⁣⁣⁣

Add these in to a warm up, circuit or leg day! Let me know how it goes! ⁣⁣⁣

________________________________________⁣⁣⁣

Shoes: @adidas NMD⁣⁣⁣

Leggings: @adidas ⁣⁣⁣

Top: @foever21 ⁣⁣⁣

Supplements: amazon.com/shop/maiahthemermaid⁣⁣⁣

YouTube: click in bio for latest video⁣⁣⁣

Facebook:Maiah Moves ⁣