Alternating Bridge Leg Lift

1. Starting Position:

   • Lie flat on your back on a mat.

   • Bend your knees and place your feet flat on the ground, hip-width apart. Your heels should be close to your glutes.

   • Place your arms at your sides for support, palms facing down.

2. Engage Your Core:

   • Before starting the movement, engage your core by tightening your abdominal muscles. This helps stabilize your body during the exercise.

3. Lift Your Hips:

   • Press through your heels, squeezing your glutes, and 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.

   • Keep your shoulders and head on the mat and avoid arching your back.

4. Alternate Leg Lift:

   • From the bridge position, slowly lift your right leg off the ground, keeping it bent at the knee. Hold for a moment.

   • Lower your right leg back to the ground and repeat with your left leg.

   • Ensure that your hips stay elevated and stable throughout the movement. Focus on controlling each lift and lowering.

5. Repetition:

   • Continue alternating legs for the desired number of repetitions (try for 10-15 per leg), maintaining form.

6. Rest and Repeat:

   • Lower your hips back to the mat to rest.

   • Take a short break and repeat for 2-3 sets, depending on your fitness level.

Tips:

• Keep your chin tucked slightly to avoid straining your neck.

• Focus on using your glutes and hamstrings to lift your hips, not your lower back.

• If you feel any discomfort in your lower back or neck, adjust your positioning or take a break.