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.
