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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).

Equipment
Exercise mat.

Exercise Technique

  1. Lie on your back with your knees bent and your arms straight out at shoulder level.
  2. Keep your feet shoulder-width apart with the toes up and heels on the floor.
  3. Squeeze your buttocks and hamstrings and raise your hips off the floor.
  4. Slowly lower hips down to floor but keep your toes up.

Performance Tips

  1. Don't raise your buttocks so high that your lower back is arched.
  2. Tighten abdominal muscles to maintain the natural curve of your lower back as you raise your hips.
  3. The shins are usually weak so don't be surprised if you feel some muscle fatigue there.

Repetitions
Do twelve to fifteen repetitions. Do one to three sets.

Go to Common Exercises...