Better Buns with the Bridge

No, I am not talking about cinnamon buns that you get by walking across a bridge to get to the closest Cinnabon shop. I am talking about your back side. You know the area where all the unsightly cellulite likes to hang out. Those are the buns that I want to show you how to tighten up. We all stand in the mirror and examine every square inch of our bodies to see what looks good and what needs some work. So if you fall in the category of not so smooth buns, then add this exercise to your routine. If you don’t have a routine, then start one with this exercise.

The bridge is a common pose used in both yoga and Pilates, and is a perfect Pilate’s exercise for a firm butt.

How to execute a standard bridge and the more advanced bridge (Single Leg Bridge with a BOSU ball):

1. Lie on your back and bend your knees. Place your feet flat on the ground.

2. Allow your arms to rest at your sides and keep your shoulders and neck relaxed.

Advanced option: Place your feet on the platform of a BOSU ball instead of the ground.

3. Inhale deeply, and as you exhale, push into your feet and lift your hips, allowing your weight to roll into your shoulders. Your body should form a straight line so that you can look down your body to see your knees.

Advanced option: Push your feet into the platform of the BOSU ball.

4. Hold the bridge for five to 10 breaths as you squeeze your buttocks tight and then carefully roll your spine down, one vertebra at a time.

Advanced option: Hold the bridge position, shift your weight to one leg and gradually extend the opposite leg; your leg and body should form a straight line towards your head and shoulders which rest on the ground. Return the lifted leg to the platform before rolling your spine down to the ground to the starting position.