Dumbbell 1-Bridge Bent-Leg

1. Start by selecting an appropriate weight for your dumbbell. Ensure it's heavy enough to challenge your muscles but not so heavy that it compromises your form.

2. Lie on one side of your body with your legs stacked on top of each other and bend your knees at a 90-degree angle. Make sure your elbow is directly beneath your shoulder for proper support.

3. Place the dumbbell on your upper hip, holding it securely with your upper hand.

4. Engage your core and oblique muscles to lift your hips off the ground into a side bridge position while keeping your knees in contact with the floor.

5. Hold this position, ensuring your body forms a straight line from your knees to your shoulders. Keep your hips elevated and the core tight.

6. Hold for the desired amount of time or perform a controlled number of reps by lowering your hips to the ground and then raising them again.

7. Once completed on one side, switch to the opposite side and repeat the exercise.

8. Ensure to breathe consistently throughout the exercise.

Remember to keep your movements controlled and focused, paying attention to proper alignment and muscle engagement. Avoid rushing the exercise, as maintaining isometric tension is crucial for this workout.

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