1. Starting Position:
- Lie on your back on a flat surface, such as a mat or carpet.
- Position your feet flat on the ground, shoulder-width apart, about a foot away from your glutes.
- Keep your knees bent and your arms at your sides or directly above your chest as if holding weights (if using).
2. Engage Your Core:
- Before you begin, tighten your abdominal muscles. This engagement helps protect your lower back during the movement.
3. Perform the Bridge:
- Press through your heels to lift your hips off the ground. Your body should form a straight line from your shoulders to your knees at the top of the movement.
- Squeeze your glutes tightly at the top and hold for a moment.
4. Add the Chest Press:
- If using weights, lower the weights (or your arms) back towards your chest as you lift your hips.
- As you lower the weights, make sure to keep your elbows bent at a 90-degree angle.
5. Return to Starting Position:
- Slowly lower your hips back down to the ground while bringing the weights back to the starting position at your chest.
6. Repeat:
- Perform the movement for 10-15 repetitions, ensuring you maintain proper posture and alignment throughout.
- Complete 2-3 sets with a 30-60 second rest between sets.
Tips:
- Focus on controlled movements; avoid rushing through the exercise.
- Ensure your shoulders remain pressed into the mat, and avoid lifting your neck or head off the ground.
- If you're using a resistance band, place it just above your knees to increase resistance during the bridge.
This exercise effectively targets your glutes, core, and chest while also promoting stability and strength.
