Bridge with Toes Up
Tightens and firms the buttocks and hamstrings (back of the thighs). It also strengthens the shins (muscles at the front of the leg below the knee).
- Lie on your back with your knees bent and your arms straight out at shoulder level.
- Keep your feet shoulder-width apart with the toes up and heels on the floor.
- Squeeze your buttocks and hamstrings and raise your hips off the floor.
- Slowly lower hips down to floor but keep your toes up.
- Don't raise your buttocks so high that your lower back is arched.
- Tighten abdominal muscles to maintain the natural curve of your lower back as you raise your hips.
- The shins are usually weak so don't be surprised if you feel some muscle fatigue there.
Do twelve to fifteen repetitions. Do one to three sets.
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