This is another post in our series of Fitness Saturday exercises and workouts appropriate to women in the second half of life. Personal trainer Brooke Marrone, president and founder of Brooke Marrone Fitness, in New York City, is our fitness guru.

  1. Lie on your back with your arms straight by your side, palms down, knees bent, and feet flat on the floor, hip-distance apart.
  2. Make sure your feet are under your knees, toes forward and knees in line with your hips. Keep your shoulders down and away from your ears.
  3. Exhale as you lift your hips up off the mat, pushing from the weight in your heels, not in your toes. Try to lift your hips straight up without shifting your weight into your neck and shoulders.
  4. Bring your hips up high enough that you can get a good squeeze in your butt while maintaining a straight line from your shoulders to your knees. Keep your abs engaged throughout the exercise and do not go up so high that your back arches.
  5. Slowly raise and extend one leg out strong and straight and with a flexed foot, making sure your knees stay in line with one another. Remember to breathe, and do not allow your hips or your extended leg to drop towards the floor. 
  6. Hold for 5 to 10 seconds and slowly return to your bridge position and repeat on the other leg. Alternate x10 on each side.  
  7. Beginners: Start with 5 on each side; or, if you cannot maintain correct form in this position, practice The Bridge Exercise  until you feel ready to advance.

Muscles Worked: Hamstrings, Quads, Glutes, Calves, Abdominals, lower back

 

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