10 Essential Moves for Any Workout

Learn the proper form and technique for these basic bodyweight exercises to prevent injury and better results. (12 Photos)

Jessica Smith on Nov 8, 2012 at 4:45PM

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10 Essential Moves for Any Workout

Vanessa Rogers

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Must Do Move #8: The Bridge

This multi-tasking exercise targets the abs and glutes, and engages the back.

How to:  Lie on your back, with both knees bent about hip width, feet flat. Extend arms down by sides, palms pressed into the floor. Brace your abs in tight and press your lower back down into the floor. Keep this contraction as you lift your hips up toward the ceiling as high as you can without arching your back [as shown]. Hold for one count and then lower.

Form Tip: Avoid letting your back arch at the top of the bridge, and try not to push down too much with your arms as you lift with your hips.

Make It Easier: Don’t lift your hips as high off the floor; try for only a few inches and then progress into a large range of motion when you are ready.

Make It Harder: Try lifting one leg off the floor as you bridge and/or flex your foot (so that just your heel remains on the floor) on the bottom leg to add more intensity.

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