How to Perform an Abdominal Bridge Exercise

For those who are physically fit, performing an abdominal bridge exercise is easy. But for those who haven't been working out as often, or whose muscles are tight, performing an abdominal bridge exercise can be painful. If you are determined to bend your body in the arch an abdominal bridge requires, follow a few techniques first.

Things You'll Need

  • Workout mat
  • Exercise clothes
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Instructions

    • 1

      Touch your toes, then reach to the sky. Repeat this procedure 10 times. Bend your knees, reaching your arms out in front of you. Stand up with arms still reaching out. Repeat 10 times. Now change off touching your toes and bending your knees. You must stretch your leg muscles in order to perform an abdominal bridge exercise. As you bend backwards, to perform your bridge, you will feel the pull in the tops of your thighs. Whatever exercise you can do to pre-condition your legs will benefit you greatly.

    • 2

      Lay flat on your back, hands on your stomach. Lift one leg at a time in the air as high as you can. Alternate legs. Repeat this procedure 10 times. Still laying flat on your back, reach your arms up towards the sky. You will feel your abdomen muscles tighten. Do a set of 10 sit-ups. After the sit-ups, pull your legs into your chest, rolling your back. Hold your legs and roll back and forth. Performing an abdominal bridge exercise requires extremely strong and limber stomach muscles. Any exercise you can do to develop the abdominal muscles will greatly benefit you.

    • 3

      Lay on your exercise mat, flat on your front side. Using you arms, push yourself up. Roll your body back into an arch, resting on your arms. Push your body back, in an arch, as far as you can go. You will feel your abdominal muscles stretch. Now bend your legs up at the knees, point your toes and try to touch your head with your pointed toes. This is a great exercise for stretching the stomach muscles.

    • 4

      Standing straight on your exercise mat, reach your arms up over your head. Once you feel your body is as limber as possible, and your muscles are stretched out sufficiently, you are ready to perform your abdominal bridge exercise. With arms still raised over your head, begin to lean backwards. Bend your knees, and slowly go all the way over until your hands touch the floor. This is an abdominal bridge. Your body ends up in a perfect arch or bridge shape.

    • 5

      Walk your hands towards your feet until the arch of your bridge is as arched as possible. If you stretched your body appropriately, your arch should be tight. You will feel the pull all over the top surface of each body part. If you are in gymnastics, this is a perfect exercise to master before learning how to do a back walk over and then eventually a back hand spring.