How to Do a Bridge

4 Ways to Do a Bridge - wikiHow/**/var WH = WH || {};WH.lang = WH.lang || {};button_swap = button_unswap = function(){};WH.exitTimerStartTime = (new Date()).getTime();WH.mergeLang = function(A){for(i in A){v=A[i];if(typeof v==='string'){WH.lang[i]=v;}}}; Sign Up or Log In or Log In via

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HomeArticlesCommunityMy Profile WH.translationData = {'de': {'msg':"Lies auch unseren deutschen Artikel: Wie man eine Br\u00fccke macht."},'es': {'msg':"\u00bfTe gustar\u00eda saber Como hacer el arco hacia atr\u00e1s? \u00a1Lee acerca de eso en espa\u00f1ol!"}};WH.mergeLang({'navlist_collapse': '- collapse','navlist_expand': '+ expand'});EditHome » Categories » Sports and Fitness » Individual Sports » GymnasticsHow to Do a BridgeEdited by james_uk, Flickety, Rob S, Krystle and 29 others

Pin ItArticle EditDiscussEver tried doing a bridge but your arms decided not to go with the rest of your body? Ever collapsed on your back exhausted? Here are some tips so you can make a bridge after only a few tries. Keep working on it and your friends will be really impressed!

Edit Steps

Readying Your Body Position1Be reassured that you don't need to have super-strong arms to do this. You can still manage this by applying the right technique. Before doing your bridge, do stretch. If you don't, there is a risk that you may pull a muscle.2Gently stretch out your arms and back. This is a fairly strenuous "school gymnastics" exercise, so expect a little stretching (good-for-you) pain.

3Lie on your back with your legs drawn up to your butt. Place your feet flat on the ground.

If you have long hair, push it away from your body (wear a ponytail), so you don't pull your hair painfully when you go into a bridge.

4Bend your arms comfortably so that your hands are above your shoulders. Raise your elbows so they are pointing straight up and place your palms on the ground. The bottom of your palms should be next to your ears.

Doing the Bridge1Take a deep breath before getting into position and let it out slowly while in a bridge. Since most people cannot breathe normally in a bridge, having a lungful of air to exhale lets you stay in a bridge longer.2Using the strength in your legs, push your hips up off the floor. Then, using your arms, push the rest of your body off the floor. This should be done in one fluid movement.

3Tilt your head back so you are looking at your hands. If you are still learning how to do a bridge, raise your heels so you are balanced on the balls of your feet. If you want more of a stretch, leave your feet on the floor.

4Great, you're doing a bridge! Hold it for as long as you can. When you are ready to come back down, proceed to the next section.

Coming Out of a Bridge1Bend your knees so the back of your head gently touches the floor. Lower the rest of your body by bending your knees all the way. Gently roll your arms out of the bridge.

Improving Your Bridge1When you can push yourself into a bridge, always try to improve on it. Straighten your legs and push your shoulders over your hands.

2Keep practicing. This stretch can be easy or hard, depending on who you are. Initially, you may find it is very uncomfortable for your core and your neck. Take it easy but keep practicing and you will eventually master it. Mastering the bridge will eventually allow you to move onto more complex gymnastic movements, such as back bends, handsprings, walkovers, etc.

Try doing a bridge wherever it's safe and comfortable, indoors and out.

3Finished.

Edit Video

Edit TipsOnce you get the hang of it, try moving your feet closer to your hands. This will doubly impress your peers!If you want to impress your peers, try to lift up one of your legs.If you have long hair, practice this with loose hair first. After you succeed, try it with a ponytail at the nape of your neck. If you are the kind who wears a medium to high ponytail everyday, you must learn to balance the weight of your head on your scrunchie or hair tie. If you love high ponytails and you can do a bridge, try it with a high ponytail only after you tried it with a medium. If you wear medium or high ponytails while doing bridges, be aware that it may become loose.This might take a while for more inflexible people. There's no point showing off to your friends until you can hold a bridge position for at least 5 seconds!

Edit WarningsRest for a few minutes if you get tired. This is a beginner's gymnastics exercise and warm up that can demand a lot from your body. Take it easy!Don't get frustrated. It seems hard at first, but once you get it, it's easy.Do the movements slowly. Rushing through the steps can stretch the stomach muscles uncomfortably, especially if this is the first time you are attempting a bridge.As with any new gymnastics exercise, it is always a good idea to have a spotter who is already experienced in the exercise. This person can help you, provide advice and respond quickly should anything go wrong.

Edit Related wikiHowsHow to Do a Flip on a Trampoline and Land on Your FeetHow to Do a Back HandspringHow to SplitArticle Info Featured Article

Categories: Featured Articles | Gymnastics

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