[[{“value”:”The glute bridge is one of my favorite tests of core strength. It not only tests the abdominals but also the coordination of the glutes, the lower back, and the abs all-in-one. This position may look easy, but wait until you have to hold it for 60 seconds. The bridge not only builds core and hip strength, it helps prevent lower back pain and it activates the glutes, which are often neglected in many strength training programs.
If you can hold a glue bridge for 60 seconds after age 60 while keeping the pelvis level, the hips elevated, and the core tight, you have an impressive level of hip and core strength.
Start with 30 seconds as a standard to shoot for. Make sure you keep excellent form in this position. It’s very easy to overarch the lower back and let the abs disengage completely.
How to Perform the Bridge Hold Properly
Make sure to set up correctly. Feet hip-width apart. You want your knees bent at a 90° angle with your feet flat on the ground. Brace your abs. Push through the feet, squeeze the glutes, and let the hips gently rise off the ground. Hips should be fully extended so that a straight line runs all the way from your hip all the way to your knee.
Keep your breathing normal while you maintain ab tension for the duration of the hold. The test ends when you can no longer hold the extended hip position with good form. This means if your hips twist, if they drop, if your lower back arches, or the position becomes too painful, stop immediately and record your time.
How to Do It
Lie on your back with your knees bent
Place both feet flat and about hip-width apart
Brace your abdomen gently
Push through your feet and squeeze your glutes
Lift until your hips align with your knees and shoulders
Keep your pelvis level and continue breathing
Hold as long as you can maintain clean form.
RELATED: 3 Morning Exercises That Firm Neck and Jawline After 60
What Your Hold Time Means
Here are some standards for bridge hold times after 60.
Under 20 seconds: Level 1. You should start building glute and core endurance.
20–30 seconds: Level 2. This is solid foundation
30–45 seconds: Level 3. This shows strong control and endurance
45–60 seconds: Level 4. At this level you have very strong posterior-chain stability
60+ seconds: Level 5. This is an elite practical target after 60.
RELATED: 4 Standing Exercises That Trim Bra Bulge Faster Than Gym Classes After 60
How to Improve Your Bridge Time
If you can only hold for 15 to 20 seconds, start with much shorter sets.
Build your endurance slowly. Do 2 sets of 5 to 10 seconds at first. When that becomes easy, switch to 3 sets. Then you can start increasing your set time to 15 or more.
Once normal bridges become easy, you can add weights to the exercise. Place a light dumbbell over your thighs and hold it there as you lift the hips off the ground. More advanced exercisers can use single-leg variations to further increase the challenger. For the single-leg version, lift one foot off the ground with a straight leg while the other knee is bent with the foot flat on the ground. As you lift both hips at the same time, make sure to keep the pelvis level.
If you’re doing either of these advanced variations, start with 15 to 20 seconds at a time. Over time, you can build your endurance and hold the bridge for up to 60 seconds.
The post If You Can Hold a Bridge This Long After 60, Your Core Strength Is Elite appeared first on Eat This Not That.”}]]