Weighted hip bridge

Having a peach-like plump buttocks is something that many women dream of. To achieve this effect, as long as you can persist in training your waist muscles, it will be achieved. However, in order to pursue the actual effect, many people will carry weight when doing hip bridge, thinking that this will stimulate the waist muscles more. However, some people think that weight-bearing hip bridge is bad for the body and is very harmful to the spine and intervertebral discs. This may be caused by improper posture. Let's look at the correct way to do the weighted hip bridge.

Appropriate approach 1: Prevent hyperextension of the intervertebral disc. Generally speaking, under the premise of correct posture and normal various indicators of the human body, weight-bearing hip bridge will not cause harm to the human body, unless the weight is too heavy and exceeds the body's ability. When many people do weighted hip bridges, they can't help but flex and extend the intervertebral disc too much when stretching the hip joint, which can easily cause the intervertebral disc to participate in excessive exercise, causing strain, and making it bear pressure that it should not bear. The correct approach is for the spine to only stabilize the body and transmit energy.

Appropriate approach 2: Tighten your core. When we do weighted hip bridge, the main purpose is to exercise the buttocks muscles. The main function of the buttocks is to extend the hip, which requires our joints to be tight. If during the process, the joints are loose, the spinal alignment is also loose, the pelvis is unstable, resulting in restricted movement of the hip joint, and unbalanced force on the buttocks, it is impossible to exercise the muscles there as soon as possible. Therefore, be sure to tighten your core when doing weighted hip bridges.

Appropriate approach three: Reduce the distance between your legs. When we first start doing the weighted hip bridge, we are likely to experience instability in our lower limbs. At this time, if the distance between our feet is wide enough, it can help us stabilize our strength very well. However, if you want to exercise your buttocks better, the distance between your feet should not be too large. It is best to keep it the same width as your hips, so that the training effect will be better.