Health, according to the World Health Organization, is “a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity”.[1] A variety of definitions have been used for different purposes over time. Health can be promoted by encouraging healthful activities, such as regular physical exercise and adequate sleep,[2] and by reducing or avoiding unhealthful activities or situations, such as smoking or excessive stress. Some factors affecting health are due to individual choices, such as whether to engage in a high-risk behavior, while others are due to structural causes, such as whether the society is arranged in a way that makes it easier or harder for people to get necessary healthcare services. Still other factors are beyond both individual and group choices, such as genetic disorders.
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If you’ve always dreamt of having strong and toned glutes, we’ve found you a solution that will make you very happy! Try this pose.
It’s a different world today; something that was unimaginable in the past. There’s no denying that there’s enough doom and gloom today (Covid-19, do you hear us?), but there are also a few silver linings that we can’t ignore. For instance, we’ve never been as conscious about fitness as we are today! And during the last two years, we’ve tried out every possible exercise. Yes, even the not-so-easy hip bridge pose.
This pose is truly the baap of all. That’s because it has a string of benefits — not only does it stretch the neck, chest and spine, but also tones your glutes. And trust us, when we say this, it really fires them up. Oh, and it also helps to improve digestion, and relieves menstrual cramps.
But let’s find out more about how it can provide benefits to your glutes. The stronger your glutes, the more agile you will be. Your toned glutes will also keep that lower back pain and knee issues at bay! There’s much more that they can do, shares Aditi Gupta, Premium Coach, Fittr, with HealthShots.
How can a hip bridge provide benefits to your glutes?
“An individual picks up hip bridges, in order to work on the muscles in the back of your legs. These include your lower back glutes, hamstrings and the core, so that you can build muscle. This is a good exercise to grow and strengthen the glutes,” says Gupta.
However, in glute bridges, you are bound to hold the hip bridge position, wherein a movement based exercise is superior to a hold. It is important to note that hip bridges is great for someone who is a beginner and not experienced in doing any form of hip muscle exercise.
“If this becomes easier after a while, one can increase the resistance by placing weights on the bridge. At the third level, a person can move this exercise to a hip thrust, where one can place their upper back on a platform or a bench and can do the thrust with weights placed on the hip joint,” she adds.
With this kind of progress, and increased muscle exertion, muscles around the hip that include the lower back will strengthen and there will be good muscular development in this area.
Anything else one MUST know?
Having a good amount of muscular strength in your glutes helps in building strength in functional movements, surrounding the hip joint. It also helps in maintaining a good posture. “Four sets of glute bridges performed twice or thrice a week is a good plan, based on an individual’s fitness levels,” shares Gupta.
Don’t make these mistakes while performing this exercise:
1. Knees not in line with hips
This is one of the most common mistakes that come with doing the bridge pose. Make sure you remember that knees must be over the ankles, hip distance and point straight out in front. That’s the right way to position them!
2. Toes out to the side
More often than not, most people who perform the bridge pose believe that toes must be out to the side. But that’s wrong! Your toes must point straight out to the front, and your heels should be straight back.
3. Chest is lifted
This is again a mistake that’s so common that people have it a part of the bridge pose. Ladies, stop doing it right away! It is only your hips that must be lifted, so that your core is engaged. That’s exactly why your abdominal area is going to get toned! Now, doesn’t that sound right?
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