If you are seeking inspiration to shed the holiday weight gain, take cues from Rakul Preet Singh who is seen doing glute bridges to get rid of the extra weight!
As the festive decoration makes its way to the storage, many of us find ourselves facing reality check post-celebration. The revelry often brings joy, warmth, and an undeniable abundance of delicious foods that leave our bodies grappling with the aftermath: the stubborn holiday weight gain. If you are on the same track, you’re not alone! Even celebs are trying to shed the extra holiday weight. The latest to do so is Rakul Preet Singh.
The 33-year-old actress took to her Instagram to share a glimpse of her workout post the holiday weight gain.
Rakul Preet Singh does glute bridges to burn holiday weight
In the Instagram post, Rakul is seen doing glute bridges in an effort to burn fat. While she does so, she seems tired after the exercise and writes, “I wonder why it’s so easy to gain and a pain to shed — getting rid of the holiday calories.”
What most people fail to understand is that weight loss is a ‘slow and steady’ journey that takes a while to shed the extra kilos. Motivating people not to give up, Rakul believes in taking it slow and steady, making sure that she maintains balance and harmony of the body.
What are glute bridges?
Glute bridge exercise targets the muscles of the glutes, hamstrings and lower back. It involves lying on your back with your knees bent and lifting your hips towards the ceiling. The exercise can be modified or combined with other movements to create variations.
Rakul is seen doing a modified version of the traditional glute bridge which mainly includes shoulder elevation. This might mean lifting the shoulders off the ground o using an elevated surface for the upper back while performing the glute bridge the intensity of the exercise.
How to do a glute bridge?
Glute exercise primarily targets the muscles of the buttocks and engages the hamstrings and lower back. Here’s how you do a glute bridge on an elevated surface:
1. Lie on your back with your upper back and shoulders resting on the elevated surface.
2. Bend your knees and place your feet hip-width apart on the ground, ensuring they are flat.
3. If you are using a barbell, rest it on your hips. If you’re using dumbbells, hold one in each hand at your hips.
4. Draw your navel toward your spine to engage your core.
5. Now, contract your glutes, lift your hips, and press through your heels to lift your hips towards the ceiling. Make sure your shoulders are supported on the elevated surface.
6. Hold the position briefly and lower your hips back down to the mat with control.
7. Do at least 12 repetitions for 3 sets.
You need to keep the following things in mind while performing this exercise:
- Ensure you have a proper form. Maintain a smooth and controlled movement throughout the exercise.
- Keep your core engaged to maintain stability.
- Ensure your neck is in a neutral position and avoid straining it.
What are the benefits of doing a glute bridge?
1. Increased gluteal muscle activation: A study published in the Journal of Strength and Conditioning Research found that glute bridges, when performed with added resistance, can effectively activate the gluteus maximus.
2. Enhances lower body strength: Resistance training, including weighted glute bridges, contributes to overall lower body strength.
3. Offers functional benefits: This exercise helps strengthen gluteal muscles, which can have functional benefits for daily activities. It may contribute to better stability, posture, and the ability to perform tasks that involve hip extension, such as walking, running, and climbing stairs.
4. Reduces injury risk: Strong gluteal muscles can play a role in preventing injuries, especially in the lower back and knees. A study in the Journal of Orthopaedic and Sports Physical Therapy highlighted the importance of gluteal muscle strength in reducing the risk of injuries in various populations.
While this exercise is easy to do, make sure you are not doing without the supervision of your fitness trainer. Also, make sure you check with a professional fitness coach before incorporating it in your workout routine.