Tips for ParentBy Onlymyhealth Editorial Team / Jun 17, 2016
Continuously sitting at one place for longer hours has maximum effect on your legs, thighs and posterior. However, you cannot do anything about your working hours or your commute, where you spend at least an hour sitting. Desk jobs all over the world have the same adverse effect. If you count, you sit for around 10 to 12 hours a day and that has a very bad effect on your lower back. Having said that, you cannot do much about your routine, can you? But surely you can work-out and exercise for your lower back and posterior. Working out in gym is an option but then, people have a very tight schedule where squeezing in time for a workout or a morning run is next to impossible. If you could give only half an hour, there is one exercise that you can do to have a toned and strengthened back and glutes. If you only spend 30 minutes doing glute bridges, you can have a firm glute muscle. It can improve the core stability. It can very well prevent lower back pain. The best part about glute bridge is it doesn’t require any equipment and can be done anywhere and at any time. If you decide to add equipments, your workout can become a bit more challenging. Glute brideges have more than 15 variations and each variation has a different effect on your back side. You can start with 2 sets of 8 to 10 reps of glute bridges 2 to 3 times per week and you will see results soon. While doing glute bridges make sure that you don’t extend your back too much and also stop the exercise right in the middle if you experience lower back pain. This video here shows you the right way to do glute bridges with variations.
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