1. Starting Position:
- Lie on your back on a mat or comfortable surface.
- Bend your knees and place your feet flat on the ground, hip-width apart. Ensure your heels are close to your glutes.
- Your arms should be resting at your sides with palms facing down.
2. Engage Your Core:
- Before starting the movement, tighten your abdominal muscles and engage your glutes. This will help stabilize your body during the exercise.
3. Lift Your Hips:
- Press through your heels, lifting your hips off the ground. Your body should form a straight line from your shoulders to your knees.
- Hold this bridge position for a moment, making sure to squeeze your glutes.
4. Leg Raise:
- While maintaining the bridge position, extend your right leg straight up towards the ceiling. Your leg should be in line with your body.
- Keep your core engaged to prevent your hips from sagging.
5. Lower Your Leg:
- Slowly lower your right leg back down without letting your hips drop.
- Keep your hips lifted throughout the movement.
6. Repeat:
- Perform 10-15 repetitions with your right leg raised.
- After completing the reps, lower your hips to the ground and rest for a moment.
- Repeat the same steps with your left leg.
7. Cool Down:
- After finishing both sides, gently lower your hips to the mat and rest in a neutral position for a few breaths.
Tips:
- Focus on using your glutes and hamstrings to lift your hips and raise your leg.
- Avoid overextending your lower back during the movement.
- Keep your head and shoulders relaxed on the mat.
