The 15 bridge variations for a stronger booty is a powerful exercise routine designed to give you the best of both worlds, increased toning, and improved endurance. Designed by Kelly Starrett, these variations for a stronger booty are based on the principles of bodyweight strength training, but with an added focus on increasing mobility and range of motion, improving the power and speed of your movement.
To begin this program, you’ll be able to lift your feet above your head, which is the position used in the Bridge Variation. From there, you’ll then bend your knees to bring your knees back towards your chest. You should keep your knees bent, without actually straightening them out. For this variation, you’ll then lift your heels up onto your toes, making sure that you maintain the position while lifting. At the same time, you’ll use your lower back muscles to drive your hips back and down, creating a controlled stretch in your hamstrings. The stretch in your hamstrings allows your hamstrings to stabilize your pelvis and your back when you’re extending your back.
For the next exercise, you should lift your legs up to your chest, which means that you’re going to be exerting more pressure on your hamstrings. This is the foundation of any effective bodyweight exercise routine, so it’s important to remember that if you want to get the most out of the exercises, you must work on this part of your body. Your hamstrings are crucial to building and maintaining proper muscle strength, especially if you want to have more overall stability in your upper body.
Once you have lifted your heels off your toes, you’ll be able to raise your hamstrings into the Bridge variation, using both your hamstrings and glutes. You should try to stay in the “locked-in” position when performing the bridge, as this will allow for maximum stability in your body. This is why many people find it so difficult to perform this exercise properly, because not only do they have to keep their hamstrings locked in place, but they also have to keep their hips locked as well!
When performing the bridge, it’s recommended that you slowly return your hamstrings to their starting positions before returning to the starting position in the other direction. By keeping your hamstrings locked in place, you will be able to achieve a greater degree of strength and efficiency. This is the basis of bodyweight strength training, and it’s very important to remember that these exercises don’t need to take too long to master if you want to reap the benefits.
For the first few weeks of this program, you’ll be required to perform these exercises in various positions, such as standing, sitting, or lying down, which means that you can focus on getting your body ready for more advanced positions, which will be explained in detail below. By working in various positions, you will start to develop flexibility in your body, which will help your muscles to continue to develop while you’re strengthening and toning.
The next time you perform any of the exercises in the various positions, make sure that you keep your back straight and your pelvis stable. This will be a great way to get the most out of your efforts and will ensure that you’re able to maximize the results of your workouts. By doing so, you’ll be able to maximize your fitness levels, improve your range of motion, and even increase your power and speed, which are a prerequisite for any type of athletic activity, including running and other high-intensity activities.
