{"id":1114979,"date":"2026-07-27T22:20:18","date_gmt":"2026-07-27T22:20:18","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/1114979\/"},"modified":"2026-07-27T22:20:18","modified_gmt":"2026-07-27T22:20:18","slug":"bridge-exercise-test-your-core-strength-after-55","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/1114979\/","title":{"rendered":"Bridge Exercise: Test Your Core Strength After 55"},"content":{"rendered":"

A fitness pro breaks down how to do a bridge with proper form\u2014and how long to hold it.<\/p>\n

If you\u2019re looking for a powerful exercise that fires up your lower body, consider adding the bridge to your workouts. Strong glutes<\/a> and thighs are essential for performing daily tasks like walking and climbing stairs. But that\u2019s not all this simple bodyweight exercise<\/a> can do. The bridge can improve posture, activate the core<\/a>, and help open up the hips. It\u2019s an excellent move to prioritize if your job requires you to sit at a desk all day.<\/p>\n

Whether or not you already include the bridge in your fitness routine, it\u2019s a great way to test your core strength<\/a>. We spoke with Nico Gonzalez<\/b><\/a>, Balanced Body Educator and Global Movement Trainer & Educator, certified through ACE (the American Council on Exercise) for Personal Training and through NCPT for Pilates, who says that if you can hold a bridge this long after 55, your core strength is stronger than 90% of your peers.<\/p>\n

Why Is the Bridge Effective for Building Core Strength?<\/p>\n

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The bridge is a simple yet effective floor exercise that can contribute to better core strength\u2014and experts love it.<\/p>\n

\u201cI\u2019m 50 years old, and after 25 years of teaching Pilates, this is the move I still come back to more than any other\u2014not because it\u2019s flashy, but because it fixes the thing most core work ignores: your ability to stabilize your spine while your limbs are moving. That\u2019s functional strength,\u201d explains Gonzalez. \u201cThat\u2019s what lets me carry equipment into the studio, get up off the floor without using my hands, and still teach six classes a day without my back staging a protest.\u201d<\/p>\n

5 No-Equipment Exercises That Strengthen Your Core Faster Than Planks After 40<\/a><\/p>\n

How To Perform a Bridge<\/p>\n

Here\u2019s how to perform a bridge with proper form\u2014and how long to hold it.<\/p>\n

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  1. Begin by lying flat on your back with bent knees and feet flat on the mat, hip-width apart.<\/li>\n
  2. Place your arms at your sides, palms facing down and pressing into the mat.<\/li>\n
  3. Press through your feet and lift your hips to form a straight line from shoulders to knees.<\/li>\n
  4. Squeeze your glutes at the top without overarching your lower back.<\/li>\n
  5. For a modification, once you reach a stable bridge, extend one leg straight out, holding for 2 to 3 seconds.<\/li>\n
  6. Return that foot to the mat, and switch legs.<\/li>\n
  7. A solid benchmark is completing 2 to 3 sets of 8 to 10 reps on each side.<\/li>\n<\/ol>\n

    How Long To Hold It<\/p>\n

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    If you\u2019re a beginner, skip the leg extension and simply aim to hold a classic bridge for 20 to 30 seconds to build a solid foundation. If you feel it in your lower back, consider placing a Pilates ball or small pillow between your knees for additional glute activation.<\/p>\n

    For those who are more advanced, try adding a resistance band just above the knees to further challenge your hip stability. Or, perform your glute bridges on an unstable surface, like a Pilates pad or folded towel, to rev up the demand on your core.<\/p>\n

    This 8-Minute Standing Routine Builds More Core Strength Than 30 Minutes of Crunches After 50<\/a><\/p>\n

    Why These Pro Tips Work<\/p>\n

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    Gonzalez trains his core in a manner real life demands it\u2014not through crunches, but by building \u201cstability under movement.\u201d<\/p>\n

    \u201cThis move strengthens the glutes and hamstrings, which are often the first to weaken as we age, and it protects the lower back in a way that\u2019s kept me teaching without injury for two and a half decades. It\u2019s low-impact on the joints, which matters more every year, but it builds real, usable strength\u2014the kind that shows up when I\u2019m demonstrating a class, not just when I\u2019m looking in the mirror,\u201d Gonzalez adds.<\/p>\n

    Alexa Mellardo<\/p>\n

    \t\tAlexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home.\t\t\t\t\tRead more about Alexa <\/a><\/p>\n